Mayonnaise vs. Broccoli
Nutrition comparison of Mayonnaise and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and broccoli:
- Both broccoli and mayonnaise are high in Vitamin K.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Broccoli is a great source of calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Mayonnaise has 10.6 times less carbohydrates than broccoli.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and broccoli has 95% less calories than mayonnaise - broccoli has 34 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 broccoli per calorie. Mayonnaise has a macronutrient ratio of 1:0:99 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Broccoli | |
|---|---|---|
| Protein | 1% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 99% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Mayonnaise has 10.6 times less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than mayonnaise - broccoli has 2.6g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Broccoli and mayonnaise contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Broccoli has 194% more protein than mayonnaise - broccoli has 2.8g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and broccoli has 99% less saturated fat than mayonnaise - broccoli has 0.11g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and broccoli are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than mayonnaise - broccoli has 89.2mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Broccoli and mayonnaise contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than broccoli - mayonnaise has 7iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Mayonnaise has 321% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.
Vitamin K
Both broccoli and mayonnaise are high in Vitamin K. Mayonnaise has 60% more Vitamin K than broccoli - broccoli has 101.6ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
| Mayonnaise | Broccoli | |
|---|---|---|
| Thiamin | 0.01 MG | 0.071 MG |
| Riboflavin | 0.019 MG | 0.117 MG |
| Niacin | ~ | 0.639 MG |
| Pantothenic acid | 0.172 MG | 0.573 MG |
| Vitamin B6 | 0.008 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 488% more calcium than mayonnaise - broccoli has 47mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Broccoli has 248% more iron than mayonnaise - broccoli has 0.73mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 14 times more potassium than mayonnaise - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 6 UG | 361 UG |
| lutein + zeaxanthin | 12 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Mayonnaise | Broccoli | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.0215 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than broccoli per 100 grams.
| Mayonnaise | Broccoli | |
|---|---|---|
| other omega 6 | 0.232 G | 0.006 G |
| linoleic acid | 39.146 G | 0.049 G |
| Total | 39.378 G | 0.055 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 Broccoli (Broccoli, raw) .
Mayonnaise g
()
|
Daily Values (%) |
Broccoli 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 broccoli or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and broccoli has 100% less calories than mayonnaise - broccoli has 34 calories in 100g and mayonnaise has 680 calories.
Does broccoli or mayonnaise have more carbohydrates?
By weight, mayonnaise has 10.6 times fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and mayonnaise has 0.57g of carbohydrates.
Does broccoli or mayonnaise contain more potassium?
Broccoli is a rich source of potassium and it has 14 times more potassium than mayonnaise - broccoli has 316mg of potassium in 100 grams and mayonnaise has 20mg of potassium.