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  6. Mayonnaise vs. Flax seeds

Mayonnaise vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on 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 covers 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% 3.9% 66% 6% 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%

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Flax seeds
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 seeds Opinion
Calories 680kcal 534kcal Mayonnaise
Protein 0.96g 18.29g Flax seeds
Fats 74.85g 42.16g Mayonnaise
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 0.57g 1.58g Flax seeds
Carbs 0.57g 28.88g Flax seeds
Cholesterol 42mg 0mg Flax seeds
Vitamin D 7IU 0IU Mayonnaise
Magnesium 1mg 392mg Flax seeds
Calcium 8mg 255mg Flax seeds
Potassium 20mg 813mg Flax seeds
Iron 0.21mg 5.73mg Flax seeds
Sugar 0.57g 1.55g Mayonnaise
Fiber 0g 27.3g Flax seeds
Copper 0.019mg 1.22mg Flax seeds
Zinc 0.15mg 4.34mg Flax seeds
Phosphorus 21mg 642mg Flax seeds
Sodium 635mg 30mg Flax seeds
Vitamin A 65IU 0IU Mayonnaise
Vitamin A 16µg 0µg Mayonnaise
Vitamin E 3.28mg 0.31mg Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Manganese 0.007mg 2.482mg Flax seeds
Selenium 2.3µg 25.4µg Flax seeds
Vitamin B1 0.01mg 1.644mg Flax seeds
Vitamin B2 0.019mg 0.161mg Flax seeds
Vitamin B3 0mg 3.08mg Flax seeds
Vitamin B5 0.172mg 0.985mg Flax seeds
Vitamin B6 0.008mg 0.473mg Flax seeds
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 4.3µg Mayonnaise
Folate 5µg 87µg Flax seeds
Trans Fat 0.187g Flax seeds
Choline 34.2mg 78.7mg Flax seeds
Saturated Fat 11.703g 3.663g Flax seeds
Monounsaturated Fat 16.843g 7.527g Mayonnaise
Polyunsaturated fat 44.69g 28.73g Mayonnaise
Tryptophan 0.017mg 0.297mg Flax seeds
Threonine 0.055mg 0.766mg Flax seeds
Isoleucine 0.065mg 0.896mg Flax seeds
Leucine 0.095mg 1.235mg Flax seeds
Lysine 0.072mg 0.862mg Flax seeds
Methionine 0.035mg 0.37mg Flax seeds
Phenylalanine 0.057mg 0.957mg Flax seeds
Valine 0.074mg 1.072mg Flax seeds
Histidine 0.026mg 0.472mg Flax seeds
Fructose 0.05g 0g Mayonnaise
Omega-3 - DHA 0.005g 0g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g 0.007g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Mayonnaise
62%
Flax seeds
Minerals Daily Need Coverage Score
13%
Mayonnaise
191%
Flax seeds

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 seeds
Flax seeds is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 605mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 8.04g)
Which food is richer in minerals?
Flax seeds
Flax seeds 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

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.