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Mayonnaise vs. Spread — In-Depth Nutrition Comparison

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Significant differences between mayonnaise and spread

  • Mayonnaise has more vitamin K, vitamin E, polyunsaturated fat, and monounsaturated fat; however, spread is richer in vitamin A.
  • Mayonnaise covers your daily vitamin K needs 126% more than spread.

Specific food types used in this comparison are Salad dressing, mayonnaise, regular and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Mayonnaise vs Spread 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%
Spread
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -15.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8%
Spread
Spread
0
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 0% 0% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1225.2%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin B3 ~mg

All nutrients comparison - raw data values

Nutrient Mayonnaise Spread DV% diff.
Polyunsaturated fat 44.69g 3.98g 271%
Vitamin K 163µg 12.3µg 126%
Fats 74.85g 17.1g 89%
Saturated fat 11.703g 2.22g 43%
Calories 680kcal 158kcal 26%
Monounsaturated fat 16.843g 7.6g 23%
Cholesterol 42mg 0mg 14%
Vitamin E 3.28mg 1.7mg 11%
Choline 34.2mg 6%
Sodium 635mg 755mg 5%
Vitamin B12 0.12µg 5%
Selenium 2.3µg 4%
Iron 0.21mg 3%
Phosphorus 21mg 0mg 3%
Vitamin B5 0.172mg 3%
Protein 0.96g 0g 2%
Copper 0.019mg 2%
Vitamin A 16µg 2%
Vitamin D 7 IU 1%
Calcium 8mg 1%
Zinc 0.15mg 1%
Vitamin D 0.2µg 1%
Vitamin B1 0.01mg 1%
Vitamin B2 0.019mg 1%
Vitamin B6 0.008mg 1%
Folate 5µg 1%
Net carbs 0.57g 0g N/A
Carbs 0.57g 0g 0%
Magnesium 1mg 0%
Potassium 20mg 12mg 0%
Sugar 0.57g 0g N/A
Manganese 0.007mg 0%
Trans fat 0.187g 2.45g N/A
Tryptophan 0.017mg 0%
Threonine 0.055mg 0%
Isoleucine 0.065mg 0%
Leucine 0.095mg 0%
Lysine 0.072mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.057mg 0%
Valine 0.074mg 0%
Histidine 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 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 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
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more ProteinProtein +∞%
Contains more FatsFats +337.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +273.3%
~equal in Other ~2.07g

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
Spread
Spread
1
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 g
Contains more Mono. FatMonounsaturated fat +121.6%
Contains more Poly. FatPolyunsaturated fat +1022.9%
Contains less Sat. FatSaturated fat -81%

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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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.