Mayonnaise vs. Asparagus
Nutrition comparison of Mayonnaise and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and asparagus:
- Asparagus has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and asparagus has 97% less calories than mayonnaise - asparagus has 20 calories per 100 grams and mayonnaise has 680 calories.
For macronutrient ratios, mayonnaise is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Mayonnaise has a macronutrient ratio of 1:0:99 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Asparagus | |
|---|---|---|
| Protein | 1% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 99% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and mayonnaise are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than mayonnaise - asparagus has 2.1g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Asparagus and mayonnaise contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Asparagus and mayonnaise contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and asparagus has 100% less saturated fat than mayonnaise - asparagus has 0.04g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and asparagus are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and asparagus does not contain significant amounts.
cholesterol
Asparagus has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus has more Vitamin C than mayonnaise - asparagus has 5.6mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Asparagus has 138% more Vitamin A than mayonnaise - asparagus has 38ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than asparagus - mayonnaise has 7iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Mayonnaise has 190% more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 292% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12. Both mayonnaise and asparagus contain significant amounts of pantothenic acid.
| Mayonnaise | Asparagus | |
|---|---|---|
| Thiamin | 0.01 MG | 0.143 MG |
| Riboflavin | 0.019 MG | 0.141 MG |
| Niacin | ~ | 0.978 MG |
| Pantothenic acid | 0.172 MG | 0.274 MG |
| Vitamin B6 | 0.008 MG | 0.091 MG |
| Folate | 5 UG | 52 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Asparagus has 200% more calcium than mayonnaise - asparagus has 24mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Asparagus is a great source of iron and it has 919% more iron than mayonnaise - asparagus has 2.1mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Asparagus is a great source of potassium and it has 910% more potassium than mayonnaise - asparagus has 202mg of potassium per 100 grams and mayonnaise has 20mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Mayonnaise | Asparagus | |
|---|---|---|
| beta-carotene | 6 UG | 449 UG |
| lutein + zeaxanthin | 12 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Mayonnaise | Asparagus | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.01 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than asparagus per 100 grams.
| Mayonnaise | Asparagus | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.04 G |
| Total | 39.271 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Asparagus (Asparagus, raw) .
Mayonnaise g
()
|
Daily Values (%) |
Asparagus g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and asparagus has 100% less calories than mayonnaise - asparagus has 20 calories in 100g and mayonnaise has 680 calories.
Is asparagus or mayonnaise better for protein?
Asparagus and mayonnaise contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and mayonnaise has 0.96g of protein.
Does asparagus or mayonnaise have more carbohydrates?
By weight, both asparagus and mayonnaise are low in carbohydrates - asparagus has 3.9g of carbs for 100g and mayonnaise has 0.57g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.