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Mayonnaise vs. Egg — In-Depth Nutrition Comparison

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The main differences between mayonnaise and eggs

  • Mayonnaise is richer in vitamin K and fats, yet eggs are richer in copper, selenium, choline, vitamin B12, vitamin B2, and protein.
  • Daily need coverage for copper for eggs is 220% higher.
  • Mayonnaise contains 543 times more vitamin K than eggs. Mayonnaise contains 163µg of vitamin K, while eggs contain 0.3µg.
  • Eggs contain less saturated fat.

Food types used in this article are Salad dressing, mayonnaise, regular and Egg, whole, cooked, hard-boiled.

Infographic

Mayonnaise vs Egg infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Egg
Egg
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +530%
Contains more IronIron +466.7%
Contains more CopperCopper +10426.3%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +719%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +271.4%
Contains more SeleniumSelenium +1239.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 5.3% 66% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8%
Egg
Egg
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin EVitamin E +218.4%
Contains more Vitamin KVitamin K +54233.3%
Contains more Vitamin DVitamin D +1000%
Contains more Vitamin AVitamin A +831.3%
Contains more Vitamin B1Vitamin B1 +560%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +712.8%
Contains more Vitamin B6Vitamin B6 +1412.5%
Contains more Vitamin B12Vitamin B12 +825%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mayonnaise Egg DV% diff.
Omega-3 (ALA) 5.331g 333%
Polyunsaturated fat 44.69g 1.414g 289%
Omega-6 (Linoleic acid) 38.942g 229%
Copper 0.019mg 2mg 220%
Vitamin K 163µg 0.3µg 136%
Cholesterol 42mg 373mg 110%
Fats 74.85g 10.61g 99%
Selenium 2.3µg 30.8µg 52%
Choline 34.2mg 293.8mg 47%
Vitamin B12 0.12µg 1.11µg 41%
Vitamin B2 0.019mg 0.513mg 38%
Saturated fat 11.703g 3.267g 38%
Monounsaturated fat 16.843g 4.077g 32%
Calories 680kcal 155kcal 26%
Vitamin B5 0.172mg 1.398mg 25%
Protein 0.96g 12.58g 23%
Phosphorus 21mg 172mg 22%
Sodium 635mg 124mg 22%
Vitamin A 16µg 149µg 15%
Vitamin E 3.28mg 1.03mg 15%
Iron 0.21mg 1.19mg 12%
Vitamin D* 7 IU 87 IU 10%
Vitamin D 0.2µg 2.2µg 10%
Folate 5µg 44µg 10%
Vitamin B6 0.008mg 0.121mg 9%
Zinc 0.15mg 1.05mg 8%
Vitamin B1 0.01mg 0.066mg 5%
Calcium 8mg 50mg 4%
Potassium 20mg 126mg 3%
Magnesium 1mg 10mg 2%
Manganese 0.007mg 0.026mg 1%
Protein per 100 calories 0.14g 8.1g N/A
Calories per 10 g protein 7083kcal 123kcal N/A
Weight per 100 calories 15g 65g N/A
Unsaturated / Saturated Fat ratio 5.3 1.7 N/A
Net carbs 0.57g 1.12g N/A
Carbs 0.57g 1.12g 0%
Sugar 0.57g 1.12g N/A
Vitamin B3 0mg 0.064mg 0%
Trans fat 0.187g N/A
Tryptophan 0.017mg 0.153mg 0%
Threonine 0.055mg 0.604mg 0%
Isoleucine 0.065mg 0.686mg 0%
Leucine 0.095mg 1.075mg 0%
Lysine 0.072mg 0.904mg 0%
Methionine 0.035mg 0.392mg 0%
Phenylalanine 0.057mg 0.668mg 0%
Valine 0.074mg 0.767mg 0%
Histidine 0.026mg 0.298mg 0%
Fructose 0.05g 0%
Omega-3 (EPA) 0g 0.005g N/A
Omega-3 (DHA) 0.005g 0.038g N/A
Omega-3 (Eicosatrienoic acid) 0.002g N/A
Omega-6 (Gamma-linolenic acid) 0.125g N/A
Omega-6 (Eicosadienoic acid) 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more FatsFats +605.5%
Contains more ProteinProtein +1210.4%
Contains more CarbsCarbs +96.5%
Contains more WaterWater +244.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +313.1%
Contains more Poly. FatPolyunsaturated fat +3060.5%
Contains less Sat. FatSaturated fat -72.1%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.