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.
Detailed nutritional comparison of mayonnaise and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Broccoli src

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, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mayonnaise Broccoli
Protein 1% 27%
Carbohydrates ~ 64%
Fat 99% 9%
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 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 Broccoli .

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

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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.