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  6. Flax seeds vs. Mayonnaise

Flax seeds vs. Mayonnaise — In-Depth Nutrition Comparison

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A recap on differences between Flax seeds and Mayonnaise

  • Flax seeds have more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, and Selenium, however, Mayonnaise is higher in Vitamin K.
  • Flax seeds covers your daily Vitamin B1 needs 136% more than Mayonnaise.
  • Flax seeds have less Saturated Fat.

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

Infographic

Flax seeds vs Mayonnaise 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
Contains more MagnesiumMagnesium +39100%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +3965%
Contains more IronIron +2628.6%
Contains more CopperCopper +6321.1%
Contains more ZincZinc +2793.3%
Contains more PhosphorusPhosphorus +2957.1%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +35357.1%
Contains more SeleniumSelenium +1004.3%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +16340%
Contains more Vitamin B2Vitamin B2 +747.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +472.7%
Contains more Vitamin B6Vitamin B6 +5812.5%
Contains more FolateFolate +1640%
Contains more CholineCholine +130.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +958.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3690.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +1805.2%
Contains more CarbsCarbs +4966.7%
Contains more OtherOther +88.3%
Contains more FatsFats +77.5%
Contains more WaterWater +211.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated Fat -68.7%
Contains more Mono. FatMonounsaturated Fat +123.8%
Contains more Poly. FatPolyunsaturated fat +55.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +139.6%
Contains more GlucoseGlucose +900%
Contains more FructoseFructose +∞%
~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.
Flax seeds Mayonnaise
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium 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 seeds Mayonnaise Opinion
Calories 534kcal 680kcal Mayonnaise
Protein 18.29g 0.96g Flax seeds
Fats 42.16g 74.85g Mayonnaise
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 0.57g Flax seeds
Carbs 28.88g 0.57g Flax seeds
Cholesterol 0mg 42mg Flax seeds
Vitamin D 0IU 7IU Mayonnaise
Magnesium 392mg 1mg Flax seeds
Calcium 255mg 8mg Flax seeds
Potassium 813mg 20mg Flax seeds
Iron 5.73mg 0.21mg Flax seeds
Sugar 1.55g 0.57g Mayonnaise
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.019mg Flax seeds
Zinc 4.34mg 0.15mg Flax seeds
Phosphorus 642mg 21mg Flax seeds
Sodium 30mg 635mg Flax seeds
Vitamin A 0IU 65IU Mayonnaise
Vitamin A 0µg 16µg Mayonnaise
Vitamin E 0.31mg 3.28mg Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Manganese 2.482mg 0.007mg Flax seeds
Selenium 25.4µg 2.3µg Flax seeds
Vitamin B1 1.644mg 0.01mg Flax seeds
Vitamin B2 0.161mg 0.019mg Flax seeds
Vitamin B3 3.08mg 0mg Flax seeds
Vitamin B5 0.985mg 0.172mg Flax seeds
Vitamin B6 0.473mg 0.008mg Flax seeds
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 4.3µg 163µg Mayonnaise
Folate 87µg 5µg Flax seeds
Trans Fat 0.187g Flax seeds
Choline 78.7mg 34.2mg Flax seeds
Saturated Fat 3.663g 11.703g Flax seeds
Monounsaturated Fat 7.527g 16.843g Mayonnaise
Polyunsaturated fat 28.73g 44.69g Mayonnaise
Tryptophan 0.297mg 0.017mg Flax seeds
Threonine 0.766mg 0.055mg Flax seeds
Isoleucine 0.896mg 0.065mg Flax seeds
Leucine 1.235mg 0.095mg Flax seeds
Lysine 0.862mg 0.072mg Flax seeds
Methionine 0.37mg 0.035mg Flax seeds
Phenylalanine 0.957mg 0.057mg Flax seeds
Valine 1.072mg 0.074mg Flax seeds
Histidine 0.472mg 0.026mg Flax seeds
Fructose 0g 0.05g Mayonnaise
Omega-3 - DHA 0g 0.005g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.007g 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
62%
Flax seeds
41%
Mayonnaise
Minerals Daily Need Coverage Score
191%
Flax seeds
13%
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 is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 605mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 8.04g)
Which food is richer in minerals?
Flax seeds
Flax seeds 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

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. Flax seeds - 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.