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Spinach raw vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between Spinach raw and Mayonnaise

  • Mayonnaise has less Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, and Potassium.
  • Spinach raw's daily need coverage for Vitamin K is 267% more.
  • Spinach raw is lower in Sodium.

The food varieties used in the comparison are Spinach, raw and Salad dressing, mayonnaise, regular.

Infographic

Spinach raw 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.
Contains more Calcium +1137.5%
Contains more Iron +1190.5%
Contains more Magnesium +7800%
Contains more Phosphorus +133.3%
Contains more Potassium +2690%
Contains less Sodium -87.6%
Contains more Zinc +253.3%
Contains more Copper +584.2%
Contains more Manganese +12714.3%
Contains more Selenium +130%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Calcium +1137.5%
Contains more Iron +1190.5%
Contains more Magnesium +7800%
Contains more Phosphorus +133.3%
Contains more Potassium +2690%
Contains less Sodium -87.6%
Contains more Zinc +253.3%
Contains more Copper +584.2%
Contains more Manganese +12714.3%
Contains more Selenium +130%

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.
:
Contains more Vitamin A +14326.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +894.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +2337.5%
Contains more Folate +3780%
Contains more Vitamin K +196.3%
Contains more Vitamin E +61.6%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 A +14326.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +894.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +2337.5%
Contains more Folate +3780%
Contains more Vitamin K +196.3%
Contains more Vitamin E +61.6%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +197.9%
Contains more Carbs +536.8%
Contains more Water +322.2%
Contains more Fats +19092.3%
Contains more Other +14.5%
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 Protein +197.9%
Contains more Carbs +536.8%
Contains more Water +322.2%
Contains more Fats +19092.3%
Contains more Other +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +168330%
Contains more Polyunsaturated fat +26984.8%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +168330%
Contains more Polyunsaturated fat +26984.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +175%
Contains more Fructose +200%
Contains more Galactose +∞%
Contains more Sucrose +585.7%
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 Glucose +175%
Contains more Fructose +200%
Contains more Galactose +∞%
Contains more Sucrose +585.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Mayonnaise Opinion
Net carbs 1.43g 0.57g Spinach raw
Protein 2.86g 0.96g Spinach raw
Fats 0.39g 74.85g Mayonnaise
Carbs 3.63g 0.57g Spinach raw
Calories 23kcal 680kcal Mayonnaise
Fructose 0.15g 0.05g Spinach raw
Sugar 0.42g 0.57g Spinach raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 8mg Spinach raw
Iron 2.71mg 0.21mg Spinach raw
Magnesium 79mg 1mg Spinach raw
Phosphorus 49mg 21mg Spinach raw
Potassium 558mg 20mg Spinach raw
Sodium 79mg 635mg Spinach raw
Zinc 0.53mg 0.15mg Spinach raw
Copper 0.13mg 0.019mg Spinach raw
Manganese 0.897mg 0.007mg Spinach raw
Selenium 1µg 2.3µg Mayonnaise
Vitamin A 9377IU 65IU Spinach raw
Vitamin A RAE 469µg 16µg Spinach raw
Vitamin E 2.03mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.01mg Spinach raw
Vitamin B2 0.189mg 0.019mg Spinach raw
Vitamin B3 0.724mg 0mg Spinach raw
Vitamin B5 0.065mg 0.172mg Mayonnaise
Vitamin B6 0.195mg 0.008mg Spinach raw
Folate 194µg 5µg Spinach raw
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 482.9µg 163µg Spinach raw
Tryptophan 0.039mg 0.017mg Spinach raw
Threonine 0.122mg 0.055mg Spinach raw
Isoleucine 0.147mg 0.065mg Spinach raw
Leucine 0.223mg 0.095mg Spinach raw
Lysine 0.174mg 0.072mg Spinach raw
Methionine 0.053mg 0.035mg Spinach raw
Phenylalanine 0.129mg 0.057mg Spinach raw
Valine 0.161mg 0.074mg Spinach raw
Histidine 0.064mg 0.026mg Spinach raw
Cholesterol 0mg 42mg Spinach raw
Trans Fat 0g 0.187g Spinach raw
Saturated Fat 0.063g 11.703g Spinach raw
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 0.01g 16.843g Mayonnaise
Polyunsaturated fat 0.165g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

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

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
181%
Spinach raw
43%
Mayonnaise
Minerals Daily Need Coverage Score
45%
Spinach raw
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 556mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 11.64g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.