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  6. Mayonnaise vs. Spinach raw

Mayonnaise vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between Mayonnaise and Spinach raw

  • Mayonnaise has less Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, and Potassium.
  • Spinach raw's daily need coverage for Vitamin K is 267% more.
  • Mayonnaise has 186 times more Saturated Fat than Spinach raw. Mayonnaise has 11.703g of Saturated Fat, while Spinach raw has 0.063g.

The food varieties used in the comparison are Salad dressing, mayonnaise, regular and Spinach, raw.

Infographic

Mayonnaise vs Spinach 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.
Mayonnaise
Mayonnaise
1
:
9
Spinach raw
Spinach raw
Contains more Selenium +130%
Contains more Calcium +1137.5%
Contains more Iron +1190.5%
Contains more Magnesium +7800%
Contains more Phosphorus +133.3%
Contains more Potassium +2690%
Contains less Sodium -87.6%
Contains more Zinc +253.3%
Contains more Copper +584.2%
Contains more Manganese +12714.3%
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Selenium +130%
Contains more Calcium +1137.5%
Contains more Iron +1190.5%
Contains more Magnesium +7800%
Contains more Phosphorus +133.3%
Contains more Potassium +2690%
Contains less Sodium -87.6%
Contains more Zinc +253.3%
Contains more Copper +584.2%
Contains more Manganese +12714.3%

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.
Mayonnaise
Mayonnaise
4
:
8
Spinach raw
Spinach raw
Contains more Vitamin E +61.6%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +14326.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +894.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +2337.5%
Contains more Folate +3780%
Contains more Vitamin K +196.3%
Mayonnaise
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin E +61.6%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +14326.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +894.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +2337.5%
Contains more Folate +3780%
Contains more Vitamin K +196.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
3
Spinach raw
Spinach raw
Contains more Fats +19092.3%
Contains more Other +14.5%
Contains more Protein +197.9%
Contains more Carbs +536.8%
Contains more Water +322.2%
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +19092.3%
Contains more Other +14.5%
Contains more Protein +197.9%
Contains more Carbs +536.8%
Contains more Water +322.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mayonnaise
Mayonnaise
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +168330%
Contains more Polyunsaturated fat +26984.8%
Contains less Saturated Fat -99.5%
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +168330%
Contains more Polyunsaturated fat +26984.8%
Contains less Saturated Fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mayonnaise
Mayonnaise
1
:
3
Spinach raw
Spinach raw
Contains more Sucrose +585.7%
Contains more Glucose +175%
Contains more Fructose +200%
Contains more Galactose +∞%
Mayonnaise
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
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +585.7%
Contains more Glucose +175%
Contains more Fructose +200%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Spinach raw Opinion
Net carbs 0.57g 1.43g Spinach raw
Protein 0.96g 2.86g Spinach raw
Fats 74.85g 0.39g Mayonnaise
Carbs 0.57g 3.63g Spinach raw
Calories 680kcal 23kcal Mayonnaise
Fructose 0.05g 0.15g Spinach raw
Sugar 0.57g 0.42g Spinach raw
Fiber 0g 2.2g Spinach raw
Calcium 8mg 99mg Spinach raw
Iron 0.21mg 2.71mg Spinach raw
Magnesium 1mg 79mg Spinach raw
Phosphorus 21mg 49mg Spinach raw
Potassium 20mg 558mg Spinach raw
Sodium 635mg 79mg Spinach raw
Zinc 0.15mg 0.53mg Spinach raw
Copper 0.019mg 0.13mg Spinach raw
Manganese 0.007mg 0.897mg Spinach raw
Selenium 2.3µg 1µg Mayonnaise
Vitamin A 65IU 9377IU Spinach raw
Vitamin A RAE 16µg 469µg Spinach raw
Vitamin E 3.28mg 2.03mg Mayonnaise
Vitamin D 7IU 0IU Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.01mg 0.078mg Spinach raw
Vitamin B2 0.019mg 0.189mg Spinach raw
Vitamin B3 0mg 0.724mg Spinach raw
Vitamin B5 0.172mg 0.065mg Mayonnaise
Vitamin B6 0.008mg 0.195mg Spinach raw
Folate 5µg 194µg Spinach raw
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg 482.9µg Spinach raw
Tryptophan 0.017mg 0.039mg Spinach raw
Threonine 0.055mg 0.122mg Spinach raw
Isoleucine 0.065mg 0.147mg Spinach raw
Leucine 0.095mg 0.223mg Spinach raw
Lysine 0.072mg 0.174mg Spinach raw
Methionine 0.035mg 0.053mg Spinach raw
Phenylalanine 0.057mg 0.129mg Spinach raw
Valine 0.074mg 0.161mg Spinach raw
Histidine 0.026mg 0.064mg Spinach raw
Cholesterol 42mg 0mg Spinach raw
Trans Fat 0.187g 0g Spinach raw
Saturated Fat 11.703g 0.063g Spinach raw
Omega-3 - DHA 0.005g 0g Mayonnaise
Monounsaturated Fat 16.843g 0.01g Mayonnaise
Polyunsaturated fat 44.69g 0.165g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Mayonnaise
181%
Spinach raw
Minerals Daily Need Coverage Score
13%
Mayonnaise
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 556mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 11.64g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.