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Mayonnaise vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between mayonnaise and zucchini

  • Mayonnaise has more vitamin K and vitamin E; however, zucchini has more vitamin C, vitamin B6, manganese, potassium, and vitamin B2.
  • Mayonnaise's daily need coverage for vitamin K is 132% more.

The food varieties used in the comparison are Salad dressing, mayonnaise, regular and Squash, summer, zucchini, includes skin, raw.

Infographic

Mayonnaise vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more SeleniumSelenium +1050%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +1205%
Contains more IronIron +76.2%
Contains more CopperCopper +178.9%
Contains more ZincZinc +113.3%
Contains more PhosphorusPhosphorus +81%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2428.6%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin EVitamin E +2633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3690.7%
Contains more CholineCholine +260%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +394.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin B6Vitamin B6 +1937.5%
Contains more FolateFolate +380%

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more FatsFats +23290.6%
Contains more OtherOther +245.6%
Contains more ProteinProtein +26%
Contains more CarbsCarbs +445.6%
Contains more WaterWater +337.8%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +153018.2%
Contains more Poly. FatPolyunsaturated fat +49009.9%
Contains less Sat. FatSaturated fat -99.3%

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
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +860%
Contains more GlucoseGlucose +2575%
Contains more FructoseFructose +2660%
~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 Zucchini
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mayonnaise Zucchini DV% diff.
Polyunsaturated fat 44.69g 0.091g 297%
Vitamin K 163µg 4.3µg 132%
Fats 74.85g 0.32g 115%
Saturated fat 11.703g 0.084g 53%
Monounsaturated fat 16.843g 0.011g 42%
Calories 680kcal 17kcal 33%
Sodium 635mg 8mg 27%
Vitamin E 3.28mg 0.12mg 21%
Vitamin C 0mg 17.9mg 20%
Cholesterol 42mg 0mg 14%
Vitamin B6 0.008mg 0.163mg 12%
Manganese 0.007mg 0.177mg 7%
Potassium 20mg 261mg 7%
Vitamin B2 0.019mg 0.094mg 6%
Folate 5µg 24µg 5%
Vitamin B12 0.12µg 0µg 5%
Copper 0.019mg 0.053mg 4%
Choline 34.2mg 9.5mg 4%
Magnesium 1mg 18mg 4%
Selenium 2.3µg 0.2µg 4%
Fiber 0g 1g 4%
Vitamin B1 0.01mg 0.045mg 3%
Vitamin B3 0mg 0.451mg 3%
Phosphorus 21mg 38mg 2%
Zinc 0.15mg 0.32mg 2%
Iron 0.21mg 0.37mg 2%
Fructose 0.05g 1.38g 2%
Vitamin B5 0.172mg 0.204mg 1%
Protein 0.96g 1.21g 1%
Vitamin A 16µg 10µg 1%
Calcium 8mg 16mg 1%
Vitamin D 7IU 0IU 1%
Carbs 0.57g 3.11g 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0.57g 2.11g N/A
Sugar 0.57g 2.5g N/A
Trans fat 0.187g 0g N/A
Tryptophan 0.017mg 0.01mg 0%
Threonine 0.055mg 0.029mg 0%
Isoleucine 0.065mg 0.044mg 0%
Leucine 0.095mg 0.071mg 0%
Lysine 0.072mg 0.067mg 0%
Methionine 0.035mg 0.018mg 0%
Phenylalanine 0.057mg 0.043mg 0%
Valine 0.074mg 0.054mg 0%
Histidine 0.026mg 0.026mg 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g 0.061g N/A
Omega-3 - Eicosatrienoic acid 0.002g 0g N/A
Omega-6 - Gamma-linoleic acid 0.125g 0g N/A
Omega-6 - Eicosadienoic acid 0.03g 0g N/A
Omega-6 - Linoleic acid 38.942g 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Zucchini
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
15%
Zucchini
Minerals Daily Need Coverage Score
13%
Mayonnaise
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 627mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 11.619g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.2)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 1.93g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.