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Yogurt vs. Mayonnaise — In-Depth Nutrition Comparison

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Differences between yogurt and mayonnaise

  • Yogurt has more vitamin B12, vitamin B2, phosphorus, selenium, and calcium, while mayonnaise has more vitamin K and vitamin E.
  • Mayonnaise's daily need coverage for vitamin K is 136% higher.
  • Mayonnaise contains 15 times less vitamin B2 than yogurt. Yogurt contains 0.278mg of vitamin B2, while mayonnaise contains 0.019mg.
  • The amount of cholesterol in yogurt is lower.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Salad dressing, mayonnaise, regular.

Infographic

Yogurt 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.
Yogurt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +1000%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +605%
Contains more ZincZinc +246.7%
Contains more PhosphorusPhosphorus +542.9%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +321.7%
Contains more IronIron +200%
Contains more CopperCopper +11.8%

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.
Yogurt
7
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +1363.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more Vitamin B6Vitamin B6 +687.5%
Contains more Vitamin B12Vitamin B12 +525%
Contains more FolateFolate +40%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +32700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +126.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 ProteinProtein +961.5%
Contains more CarbsCarbs +531.6%
Contains more WaterWater +293.1%
Contains more FatsFats +19092.3%
Contains more OtherOther +173.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -99%
Contains more Mono. FatMonounsaturated fat +31679.2%
Contains more Poly. FatPolyunsaturated fat +372316.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Mayonnaise DV% diff.
Polyunsaturated fat 0.012g 44.69g 298%
Vitamin K 0µg 163µg 136%
Fats 0.39g 74.85g 115%
Saturated fat 0.117g 11.703g 53%
Monounsaturated fat 0.053g 16.843g 42%
Calories 59kcal 680kcal 31%
Sodium 36mg 635mg 26%
Vitamin B12 0.75µg 0.12µg 26%
Vitamin E 0.01mg 3.28mg 22%
Vitamin B2 0.278mg 0.019mg 20%
Protein 10.19g 0.96g 18%
Phosphorus 135mg 21mg 16%
Selenium 9.7µg 2.3µg 13%
Cholesterol 5mg 42mg 12%
Calcium 110mg 8mg 10%
Vitamin B6 0.063mg 0.008mg 4%
Potassium 141mg 20mg 4%
Choline 15.1mg 34.2mg 3%
Zinc 0.52mg 0.15mg 3%
Vitamin B5 0.331mg 0.172mg 3%
Vitamin A 1µg 16µg 2%
Iron 0.07mg 0.21mg 2%
Magnesium 11mg 1mg 2%
Vitamin D 0µg 0.2µg 1%
Carbs 3.6g 0.57g 1%
Vitamin B1 0.023mg 0.01mg 1%
Vitamin D 0IU 7IU 1%
Vitamin B3 0.208mg 0mg 1%
Folate 7µg 5µg 1%
Net carbs 3.6g 0.57g N/A
Sugar 3.24g 0.57g N/A
Copper 0.017mg 0.019mg 0%
Manganese 0.009mg 0.007mg 0%
Trans fat 0.006g 0.187g N/A
Tryptophan 0.017mg 0%
Threonine 0.055mg 0%
Isoleucine 0.065mg 0%
Leucine 0.095mg 0%
Lysine 0.072mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.057mg 0%
Valine 0.074mg 0%
Histidine 0.026mg 0%
Fructose 0g 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.001g 5.331g N/A
Omega-3 - Eicosatrienoic acid 0g 0.002g N/A
Omega-6 - Gamma-linoleic acid 0g 0.125g N/A
Omega-6 - Eicosadienoic acid 0g 0.03g N/A
Omega-6 - Linoleic acid 0.01g 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Mayonnaise
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
17%
Yogurt
41%
Mayonnaise
Minerals Daily Need Coverage Score
19%
Yogurt
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 37mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 11.586g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 2.67g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.