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.
Detailed nutritional comparison of mayonnaise and asparagus is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Asparagus src

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, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mayonnaise Asparagus
Protein 1% 35%
Carbohydrates ~ 62%
Fat 99% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mayonnaise or Asparagus .

Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Asparagus (Asparagus, raw) .

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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.