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  6. Spinach vs. Mayonnaise

Spinach vs. Mayonnaise — In-Depth Nutrition Comparison

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Summary of differences between Spinach and Mayonnaise

  • Mayonnaise has less Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B6, and Copper than Spinach.
  • Spinach covers your daily need of Vitamin K 276% more than Mayonnaise.
  • Spinach has 134 times more Manganese than Mayonnaise. While Spinach has 0.935mg of Manganese, Mayonnaise has only 0.007mg.
  • Spinach has less Sodium.

These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Salad dressing, mayonnaise, regular.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Mayonnaise
Mayonnaise
Contains more Calcium +1600%
Contains more Iron +1600%
Contains more Magnesium +8600%
Contains more Phosphorus +166.7%
Contains more Potassium +2230%
Contains less Sodium -89%
Contains more Zinc +406.7%
Contains more Copper +815.8%
Contains more Manganese +13257.1%
Contains more Selenium +53.3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Calcium +1600%
Contains more Iron +1600%
Contains more Magnesium +8600%
Contains more Phosphorus +166.7%
Contains more Potassium +2230%
Contains less Sodium -89%
Contains more Zinc +406.7%
Contains more Copper +815.8%
Contains more Manganese +13257.1%
Contains more Selenium +53.3%

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.
Spinach
Spinach
8
:
4
Mayonnaise
Mayonnaise
Contains more Vitamin A +16024.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +850%
Contains more Vitamin B2 +1142.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +2925%
Contains more Folate +2820%
Contains more Vitamin K +202.8%
Contains more Vitamin E +57.7%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B12 +∞%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Mayonnaise
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 +16024.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +850%
Contains more Vitamin B2 +1142.1%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +2925%
Contains more Folate +2820%
Contains more Vitamin K +202.8%
Contains more Vitamin E +57.7%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Mayonnaise
Mayonnaise
Contains more Protein +209.4%
Contains more Carbs +557.9%
Contains more Water +321.3%
Contains more Fats +28688.5%
Equal in Other - 1.97
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Mayonnaise
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 +209.4%
Contains more Carbs +557.9%
Contains more Water +321.3%
Contains more Fats +28688.5%
Equal in Other - 1.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Mayonnaise
Mayonnaise
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +280616.7%
Contains more Polyunsaturated fat +40900%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +280616.7%
Contains more Polyunsaturated fat +40900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach 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 Mayonnaise Opinion
Net carbs 1.35g 0.57g Spinach
Protein 2.97g 0.96g Spinach
Fats 0.26g 74.85g Mayonnaise
Carbs 3.75g 0.57g Spinach
Calories 23kcal 680kcal Mayonnaise
Fructose 0.05g Mayonnaise
Sugar 0.43g 0.57g Spinach
Fiber 2.4g 0g Spinach
Calcium 136mg 8mg Spinach
Iron 3.57mg 0.21mg Spinach
Magnesium 87mg 1mg Spinach
Phosphorus 56mg 21mg Spinach
Potassium 466mg 20mg Spinach
Sodium 70mg 635mg Spinach
Zinc 0.76mg 0.15mg Spinach
Copper 0.174mg 0.019mg Spinach
Manganese 0.935mg 0.007mg Spinach
Selenium 1.5µg 2.3µg Mayonnaise
Vitamin A 10481IU 65IU Spinach
Vitamin A RAE 524µg 16µg Spinach
Vitamin E 2.08mg 3.28mg Mayonnaise
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.01mg Spinach
Vitamin B2 0.236mg 0.019mg Spinach
Vitamin B3 0.49mg 0mg Spinach
Vitamin B5 0.145mg 0.172mg Mayonnaise
Vitamin B6 0.242mg 0.008mg Spinach
Folate 146µg 5µg Spinach
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 493.6µg 163µg Spinach
Tryptophan 0.04mg 0.017mg Spinach
Threonine 0.127mg 0.055mg Spinach
Isoleucine 0.152mg 0.065mg Spinach
Leucine 0.231mg 0.095mg Spinach
Lysine 0.182mg 0.072mg Spinach
Methionine 0.055mg 0.035mg Spinach
Phenylalanine 0.134mg 0.057mg Spinach
Valine 0.168mg 0.074mg Spinach
Histidine 0.066mg 0.026mg Spinach
Cholesterol 0mg 42mg Spinach
Trans Fat 0g 0.187g Spinach
Saturated Fat 0.043g 11.703g Spinach
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 0.006g 16.843g Mayonnaise
Polyunsaturated fat 0.109g 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 Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
183%
Spinach
43%
Mayonnaise
Minerals Daily Need Coverage Score
52%
Spinach
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 565mg)
Which food is lower in Cholesterol?
Spinach
Spinach is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 11.66g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.