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  6. Mayonnaise vs. Watercress

Mayonnaise vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between mayonnaise and watercress?

  • Mayonnaise is richer in vitamin E, yet watercress is richer in vitamin K, vitamin C, vitamin A, calcium, manganese, and vitamin B6.
  • Watercress's daily need coverage for vitamin K is 73% higher.

We used Salad dressing, mayonnaise, regular and Watercress, raw types in this comparison.

Infographic

Mayonnaise vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more ZincZinc +36.4%
Contains more SeleniumSelenium +155.6%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1550%
Contains more CopperCopper +305.3%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +3385.7%
~equal in Iron ~0.2mg

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% 5.3% 66% 3% 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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +228%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +280%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +531.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +80.2%
Contains more Vitamin B6Vitamin B6 +1512.5%
Contains more Vitamin KVitamin K +53.4%
Contains more FolateFolate +80%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +74750%
Contains more OtherOther +64.2%
Contains more ProteinProtein +139.6%
Contains more CarbsCarbs +126.3%
Contains more WaterWater +339.3%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +210437.5%
Contains more Poly. FatPolyunsaturated fat +127585.7%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Watercress DV% diff.
Polyunsaturated fat 44.69g 0.035g 298%
Fats 74.85g 0.1g 115%
Vitamin K 163µg 250µg 73%
Saturated fat 11.703g 0.027g 53%
Vitamin C 0mg 43mg 48%
Monounsaturated fat 16.843g 0.008g 42%
Calories 680kcal 11kcal 33%
Sodium 635mg 41mg 26%
Vitamin A 16µg 160µg 16%
Vitamin E 3.28mg 1mg 15%
Cholesterol 42mg 0mg 14%
Calcium 8mg 120mg 11%
Manganese 0.007mg 0.244mg 10%
Vitamin B6 0.008mg 0.129mg 9%
Potassium 20mg 330mg 9%
Vitamin B2 0.019mg 0.12mg 8%
Vitamin B1 0.01mg 0.09mg 7%
Phosphorus 21mg 60mg 6%
Copper 0.019mg 0.077mg 6%
Vitamin B12 0.12µg 0µg 5%
Magnesium 1mg 21mg 5%
Choline 34.2mg 9mg 5%
Protein 0.96g 2.3g 3%
Vitamin B5 0.172mg 0.31mg 3%
Selenium 2.3µg 0.9µg 3%
Fiber 0g 0.5g 2%
Vitamin B3 0mg 0.2mg 1%
Vitamin D 0.2µg 0µg 1%
Folate 5µg 9µg 1%
Vitamin D 7IU 0IU 1%
Carbs 0.57g 1.29g 0%
Net carbs 0.57g 0.79g N/A
Iron 0.21mg 0.2mg 0%
Sugar 0.57g 0.2g N/A
Zinc 0.15mg 0.11mg 0%
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.03mg 0%
Threonine 0.055mg 0.133mg 0%
Isoleucine 0.065mg 0.093mg 0%
Leucine 0.095mg 0.166mg 0%
Lysine 0.072mg 0.134mg 0%
Methionine 0.035mg 0.02mg 0%
Phenylalanine 0.057mg 0.114mg 0%
Valine 0.074mg 0.137mg 0%
Histidine 0.026mg 0.04mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
74%
Watercress
Minerals Daily Need Coverage Score
13%
Mayonnaise
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 11.676g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 32)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.6)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is richer in minerals?
?
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.