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  6. Mayonnaise vs. Flax seeds

Mayonnaise vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on the differences between mayonnaise and flax seeds

  • Mayonnaise has more vitamin K; however, flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and selenium.
  • Flax seeds cover your daily vitamin B1 needs 136% more than mayonnaise.
  • Flax seeds contain 38 times less vitamin K than mayonnaise. Mayonnaise contains 163µg of vitamin K, while flax seeds contain 4.3µg.
  • Flax seeds have less saturated fat.

Food varieties used in this article are Salad dressing, mayonnaise, regular and Seeds, flaxseed.

Infographic

Mayonnaise vs Flax seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +39100%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +3965%
Contains more IronIron +2628.6%
Contains more CopperCopper +6321.1%
Contains more ZincZinc +2793.3%
Contains more PhosphorusPhosphorus +2957.1%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +35357.1%
Contains more SeleniumSelenium +1004.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +958.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3690.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +16340%
Contains more Vitamin B2Vitamin B2 +747.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +472.7%
Contains more Vitamin B6Vitamin B6 +5812.5%
Contains more FolateFolate +1640%
Contains more CholineCholine +130.1%

All nutrients comparison - raw data values

Nutrient Mayonnaise Flax seeds DV% diff.
Vitamin B1 0.01mg 1.644mg 136%
Copper 0.019mg 1.22mg 133%
Vitamin K 163µg 4.3µg 132%
Fiber 0g 27.3g 109%
Manganese 0.007mg 2.482mg 108%
Polyunsaturated fat 44.69g 28.73g 106%
Magnesium 1mg 392mg 93%
Phosphorus 21mg 642mg 89%
Iron 0.21mg 5.73mg 69%
Fats 74.85g 42.16g 50%
Selenium 2.3µg 25.4µg 42%
Zinc 0.15mg 4.34mg 38%
Saturated fat 11.703g 3.663g 37%
Vitamin B6 0.008mg 0.473mg 36%
Protein 0.96g 18.29g 35%
Sodium 635mg 30mg 26%
Calcium 8mg 255mg 25%
Potassium 20mg 813mg 23%
Monounsaturated fat 16.843g 7.527g 23%
Folate 5µg 87µg 21%
Vitamin E 3.28mg 0.31mg 20%
Vitamin B3 0mg 3.08mg 19%
Vitamin B5 0.172mg 0.985mg 16%
Cholesterol 42mg 0mg 14%
Vitamin B2 0.019mg 0.161mg 11%
Carbs 0.57g 28.88g 9%
Choline 34.2mg 78.7mg 8%
Calories 680kcal 534kcal 7%
Vitamin B12 0.12µg 0µg 5%
Vitamin A 16µg 0µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0.57g 1.58g N/A
Sugar 0.57g 1.55g N/A
Trans fat 0.187g N/A
Tryptophan 0.017mg 0.297mg 0%
Threonine 0.055mg 0.766mg 0%
Isoleucine 0.065mg 0.896mg 0%
Leucine 0.095mg 1.235mg 0%
Lysine 0.072mg 0.862mg 0%
Methionine 0.035mg 0.37mg 0%
Phenylalanine 0.057mg 0.957mg 0%
Valine 0.074mg 1.072mg 0%
Histidine 0.026mg 0.472mg 0%
Fructose 0.05g 0g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g 0.007g N/A
Omega-6 - Linoleic acid 38.942g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +77.5%
Contains more WaterWater +211.1%
Contains more ProteinProtein +1805.2%
Contains more CarbsCarbs +4966.7%
Contains more OtherOther +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +123.8%
Contains more Poly. FatPolyunsaturated fat +55.6%
Contains less Sat. FatSaturated fat -68.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +139.6%
Contains more GlucoseGlucose +900%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.