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Mayonnaise vs Flax - In-Depth Nutrition Comparison

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A recap on differences between Mayonnaise and Flax

  • Mayonnaise has more Vitamin K, however Flax is higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Selenium.
  • Flax covers your daily Vitamin B1 needs 136% more than Mayonnaise.
  • Flax contains 38 times less Vitamin K than Mayonnaise. Mayonnaise contains 163µg of Vitamin K, while Flax contains 4.3µg.
  • Flax has less Saturated Fat.

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

Infographic

Mayonnaise vs Flax infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +2628.6%
Contains more Calcium +3087.5%
Contains more Potassium +3965%
Contains more Magnesium +39100%
Contains more Copper +6321.1%
Contains more Zinc +2793.3%
Contains more Phosphorus +2957.1%
Contains less Sodium -95.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 3% 2% 1% 7% 5% 9% 83%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +2628.6%
Contains more Calcium +3087.5%
Contains more Potassium +3965%
Contains more Magnesium +39100%
Contains more Copper +6321.1%
Contains more Zinc +2793.3%
Contains more Phosphorus +2957.1%
Contains less Sodium -95.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +958.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3690.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16340%
Contains more Vitamin B2 +747.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +472.7%
Contains more Vitamin B6 +5812.5%
Contains more Folate +1640%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 4% 66% 6% 3% 5% 0% 11% 2% 15% 408% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin E +958.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3690.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16340%
Contains more Vitamin B2 +747.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +472.7%
Contains more Vitamin B6 +5812.5%
Contains more Folate +1640%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mayonnaise Flax
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mayonnaise Flax Opinion
Calories 680kcal 534kcal Mayonnaise
Protein 0.96g 18.29g Flax
Fats 74.85g 42.16g Mayonnaise
Vitamin C 0mg 0.6mg Flax
Net carbs 0.57g 1.58g Flax
Carbs 0.57g 28.88g Flax
Cholesterol 42mg 0mg Flax
Vitamin D 7IU 0IU Mayonnaise
Iron 0.21mg 5.73mg Flax
Calcium 8mg 255mg Flax
Potassium 20mg 813mg Flax
Magnesium 1mg 392mg Flax
Sugar 0.57g 1.55g Mayonnaise
Fiber 0g 27.3g Flax
Copper 0.019mg 1.22mg Flax
Zinc 0.15mg 4.34mg Flax
Starch g g
Phosphorus 21mg 642mg Flax
Sodium 635mg 30mg Flax
Vitamin A 65IU 0IU Mayonnaise
Vitamin E 3.28mg 0.31mg Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Vitamin B1 0.01mg 1.644mg Flax
Vitamin B2 0.019mg 0.161mg Flax
Vitamin B3 0mg 3.08mg Flax
Vitamin B5 0.172mg 0.985mg Flax
Vitamin B6 0.008mg 0.473mg Flax
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 4.3µg Mayonnaise
Folate 5µg 87µg Flax
Trans Fat 0.187g g Flax
Saturated Fat 11.703g 3.663g Flax
Monounsaturated Fat 16.843g 7.527g Mayonnaise
Polyunsaturated fat 44.69g 28.73g Mayonnaise
Tryptophan 0.017mg 0.297mg Flax
Threonine 0.055mg 0.766mg Flax
Isoleucine 0.065mg 0.896mg Flax
Leucine 0.095mg 1.235mg Flax
Lysine 0.072mg 0.862mg Flax
Methionine 0.035mg 0.37mg Flax
Phenylalanine 0.057mg 0.957mg Flax
Valine 0.074mg 1.072mg Flax
Histidine 0.026mg 0.472mg Flax
Fructose 0.05g 0g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Mayonnaise
63
Flax
Mineral Summary Score
14
Mayonnaise
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Mayonnaise
110%
Flax
Carbohydrates
1%
Mayonnaise
29%
Flax
Fats
345%
Mayonnaise
195%
Flax

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 605mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 8.04g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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