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Mayonnaise vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between Mayonnaise and Soybean raw

  • Mayonnaise has more Vitamin K, however, Soybean raw is higher in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Magnesium, Vitamin B2, and Potassium.
  • Soybean raw covers your daily need of Iron 194% more than Mayonnaise.
  • Mayonnaise has 3 times more Vitamin K than Soybean raw. While Mayonnaise has 163µg of Vitamin K, Soybean raw has only 47µg.

These are the specific foods used in this comparison Salad dressing, mayonnaise, regular and Soybeans, mature seeds, raw.

Infographic

Mayonnaise vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +27900%
Contains more CalciumCalcium +3362.5%
Contains more PotassiumPotassium +8885%
Contains more IronIron +7376.2%
Contains more CopperCopper +8626.3%
Contains more ZincZinc +3160%
Contains more PhosphorusPhosphorus +3252.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +35857.1%
Contains more SeleniumSelenium +673.9%

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 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +195.5%
Contains more Vitamin EVitamin E +285.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +246.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +8640%
Contains more Vitamin B2Vitamin B2 +4478.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +361%
Contains more Vitamin B6Vitamin B6 +4612.5%
Contains more FolateFolate +7400%
Contains more CholineCholine +238.9%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +275.4%
Contains more WaterWater +153.5%
Contains more ProteinProtein +3701%
Contains more CarbsCarbs +5191.2%
Contains more OtherOther +147.2%

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
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated Fat +282.4%
Contains more Poly. FatPolyunsaturated fat +297.1%
Contains less Sat. FatSaturated Fat -75.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Soybean raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mayonnaise Soybean raw Opinion
Calories 680kcal 446kcal Mayonnaise
Protein 0.96g 36.49g Soybean raw
Fats 74.85g 19.94g Mayonnaise
Vitamin C 0mg 6mg Soybean raw
Net carbs 0.57g 20.86g Soybean raw
Carbs 0.57g 30.16g Soybean raw
Cholesterol 42mg 0mg Soybean raw
Vitamin D 7IU 0IU Mayonnaise
Magnesium 1mg 280mg Soybean raw
Calcium 8mg 277mg Soybean raw
Potassium 20mg 1797mg Soybean raw
Iron 0.21mg 15.7mg Soybean raw
Sugar 0.57g 7.33g Mayonnaise
Fiber 0g 9.3g Soybean raw
Copper 0.019mg 1.658mg Soybean raw
Zinc 0.15mg 4.89mg Soybean raw
Phosphorus 21mg 704mg Soybean raw
Sodium 635mg 2mg Soybean raw
Vitamin A 65IU 22IU Mayonnaise
Vitamin A 16µg 1µg Mayonnaise
Vitamin E 3.28mg 0.85mg Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Manganese 0.007mg 2.517mg Soybean raw
Selenium 2.3µg 17.8µg Soybean raw
Vitamin B1 0.01mg 0.874mg Soybean raw
Vitamin B2 0.019mg 0.87mg Soybean raw
Vitamin B3 0mg 1.623mg Soybean raw
Vitamin B5 0.172mg 0.793mg Soybean raw
Vitamin B6 0.008mg 0.377mg Soybean raw
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 47µg Mayonnaise
Folate 5µg 375µg Soybean raw
Trans Fat 0.187g 0g Soybean raw
Choline 34.2mg 115.9mg Soybean raw
Saturated Fat 11.703g 2.884g Soybean raw
Monounsaturated Fat 16.843g 4.404g Mayonnaise
Polyunsaturated fat 44.69g 11.255g Mayonnaise
Tryptophan 0.017mg 0.591mg Soybean raw
Threonine 0.055mg 1.766mg Soybean raw
Isoleucine 0.065mg 1.971mg Soybean raw
Leucine 0.095mg 3.309mg Soybean raw
Lysine 0.072mg 2.706mg Soybean raw
Methionine 0.035mg 0.547mg Soybean raw
Phenylalanine 0.057mg 2.122mg Soybean raw
Valine 0.074mg 2.029mg Soybean raw
Histidine 0.026mg 1.097mg Soybean raw
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g 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 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 Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
Minerals Daily Need Coverage Score
13%
Mayonnaise
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 633mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 8.819g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 6.76g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.8)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.