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Yolk vs. Mayonnaise — In-Depth Nutrition Comparison

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Significant differences between yolk and mayonnaise

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, folate, and vitamin D; however, mayonnaise is richer in vitamin K.
  • Yolk covers your daily cholesterol needs 348% more than mayonnaise.
  • Mayonnaise has 31 times less vitamin D than yolk. Yolk has 218IU of vitamin D, while mayonnaise has 7IU.
  • Mayonnaise contains less cholesterol.

Specific food types used in this comparison are Egg, yolk, raw, fresh and Salad dressing, mayonnaise, regular.

Infographic

Yolk 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.
Yolk
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 +400%
Contains more CalciumCalcium +1512.5%
Contains more PotassiumPotassium +445%
Contains more IronIron +1200%
Contains more CopperCopper +305.3%
Contains more ZincZinc +1433.3%
Contains more PhosphorusPhosphorus +1757.1%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +685.7%
Contains more SeleniumSelenium +2334.8%

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.
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 AVitamin A +2281.3%
Contains more Vitamin DVitamin D +2600%
Contains more Vitamin B1Vitamin B1 +1660%
Contains more Vitamin B2Vitamin B2 +2678.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +1638.4%
Contains more Vitamin B6Vitamin B6 +4275%
Contains more Vitamin B12Vitamin B12 +1525%
Contains more FolateFolate +2820%
Contains more CholineCholine +2298.2%
Contains more Vitamin EVitamin E +27.1%
Contains more Vitamin KVitamin K +23185.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +1552.1%
Contains more CarbsCarbs +529.8%
Contains more WaterWater +141.6%
Contains more FatsFats +182%
Contains more OtherOther +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 -18.4%
Contains more Mono. FatMonounsaturated fat +43.5%
Contains more Poly. FatPolyunsaturated fat +963%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
5
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 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 GlucoseGlucose +350%
Contains more FructoseFructose +40%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +585.7%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Mayonnaise DV% diff.
Cholesterol 1085mg 42mg 348%
Polyunsaturated fat 4.204g 44.69g 270%
Choline 820.2mg 34.2mg 143%
Vitamin K 0.7µg 163µg 135%
Selenium 56µg 2.3µg 98%
Vitamin B12 1.95µg 0.12µg 76%
Fats 26.54g 74.85g 74%
Vitamin B5 2.99mg 0.172mg 56%
Phosphorus 390mg 21mg 53%
Vitamin A 381µg 16µg 41%
Vitamin B2 0.528mg 0.019mg 39%
Folate 146µg 5µg 35%
Iron 2.73mg 0.21mg 32%
Protein 15.86g 0.96g 30%
Vitamin B6 0.35mg 0.008mg 26%
Sodium 48mg 635mg 26%
Vitamin D 218IU 7IU 26%
Vitamin D 5.4µg 0.2µg 26%
Zinc 2.3mg 0.15mg 20%
Calories 322kcal 680kcal 18%
Vitamin B1 0.176mg 0.01mg 14%
Monounsaturated fat 11.738g 16.843g 13%
Calcium 129mg 8mg 12%
Saturated fat 9.551g 11.703g 10%
Copper 0.077mg 0.019mg 6%
Vitamin E 2.58mg 3.28mg 5%
Potassium 109mg 20mg 3%
Manganese 0.055mg 0.007mg 2%
Magnesium 5mg 1mg 1%
Carbs 3.59g 0.57g 1%
Net carbs 3.59g 0.57g N/A
Sugar 0.56g 0.57g N/A
Vitamin B3 0.024mg 0mg 0%
Trans fat 0.187g N/A
Tryptophan 0.177mg 0.017mg 0%
Threonine 0.687mg 0.055mg 0%
Isoleucine 0.866mg 0.065mg 0%
Leucine 1.399mg 0.095mg 0%
Lysine 1.217mg 0.072mg 0%
Methionine 0.378mg 0.035mg 0%
Phenylalanine 0.681mg 0.057mg 0%
Valine 0.949mg 0.074mg 0%
Histidine 0.416mg 0.026mg 0%
Fructose 0.07g 0.05g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk 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
114%
Yolk
41%
Mayonnaise
Minerals Daily Need Coverage Score
73%
Yolk
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.0099999999999999g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 587mg)
Which food is lower in Saturated fat?
Yolk
Yolk is lower in Saturated fat (difference - 2.152g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 1043mg)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.4)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.