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Flax vs Mayonnaise - In-Depth Nutrition Comparison

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A recap on differences between Flax and Mayonnaise

  • Flax has more Vitamin B1, Copper, Manganese, Magnesium, Phosphorus, Iron, and Selenium, however Mayonnaise is higher in Vitamin K, and Fiber.
  • Flax covers your daily Vitamin B1 needs 136% more than Mayonnaise.
  • Mayonnaise contains 392 times less Magnesium than Flax. Flax contains 392mg of Magnesium, while Mayonnaise contains 1mg.
  • Flax has less Saturated Fat.

Food varieties used in this article are Seeds, flaxseed and Salad dressing, mayonnaise, regular.

Infographic

Flax vs Mayonnaise infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3087.5%
Contains more Iron +2628.6%
Contains more Magnesium +39100%
Contains more Phosphorus +2957.1%
Contains more Potassium +3965%
Contains less Sodium -95.3%
Contains more Zinc +2793.3%
Contains more Copper +6321.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 1% 9% 2% 83% 5% 7%
Contains more Calcium +3087.5%
Contains more Iron +2628.6%
Contains more Magnesium +39100%
Contains more Phosphorus +2957.1%
Contains more Potassium +3965%
Contains less Sodium -95.3%
Contains more Zinc +2793.3%
Contains more Copper +6321.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16340%
Contains more Vitamin B2 +747.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +472.7%
Contains more Vitamin B6 +5812.5%
Contains more Folate +1640%
Contains more Vitamin A +∞%
Contains more Vitamin E +958.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3690.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16340%
Contains more Vitamin B2 +747.4%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +472.7%
Contains more Vitamin B6 +5812.5%
Contains more Folate +1640%
Contains more Vitamin A +∞%
Contains more Vitamin E +958.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3690.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Mayonnaise
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Mayonnaise Opinion
Net carbs 1.58g 0.57g Flax
Protein 18.29g 0.96g Flax
Fats 42.16g 74.85g Mayonnaise
Carbs 28.88g 0.57g Flax
Calories 534kcal 680kcal Mayonnaise
Starch g g
Fructose 0g 0.05g Mayonnaise
Sugar 1.55g 0.57g Mayonnaise
Fiber 27.3g 0g Flax
Calcium 255mg 8mg Flax
Iron 5.73mg 0.21mg Flax
Magnesium 392mg 1mg Flax
Phosphorus 642mg 21mg Flax
Potassium 813mg 20mg Flax
Sodium 30mg 635mg Flax
Zinc 4.34mg 0.15mg Flax
Copper 1.22mg 0.019mg Flax
Vitamin A 0IU 65IU Mayonnaise
Vitamin E 0.31mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.01mg Flax
Vitamin B2 0.161mg 0.019mg Flax
Vitamin B3 3.08mg 0mg Flax
Vitamin B5 0.985mg 0.172mg Flax
Vitamin B6 0.473mg 0.008mg Flax
Folate 87µg 5µg Flax
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 4.3µg 163µg Mayonnaise
Tryptophan 0.297mg 0.017mg Flax
Threonine 0.766mg 0.055mg Flax
Isoleucine 0.896mg 0.065mg Flax
Leucine 1.235mg 0.095mg Flax
Lysine 0.862mg 0.072mg Flax
Methionine 0.37mg 0.035mg Flax
Phenylalanine 0.957mg 0.057mg Flax
Valine 1.072mg 0.074mg Flax
Histidine 0.472mg 0.026mg Flax
Cholesterol 0mg 42mg Flax
Trans Fat g 0.187g Flax
Saturated Fat 3.663g 11.703g Flax
Monounsaturated Fat 7.527g 16.843g Mayonnaise
Polyunsaturated fat 28.73g 44.69g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
43
Mayonnaise
Mineral Summary Score
181
Flax
14
Mayonnaise

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
6%
Mayonnaise
Carbohydrates
29%
Flax
1%
Mayonnaise
Fats
195%
Flax
345%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.4)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 605mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 8.04g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.