Mayonnaise vs. Kale

Nutrition comparison of Mayonnaise and Kale


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mayonnaise versus kale (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mayonnaise and kale:

  • Both kale and mayonnaise are high in Vitamin K.
  • Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
  • Kale is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
Detailed nutritional comparison of mayonnaise and kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Kale src

Calories and Carbs

calories

Mayonnaise is high in calories and kale has 95% less calories than mayonnaise - kale has 35 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 kale per calorie. Mayonnaise has a macronutrient ratio of 1:0:99 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mayonnaise Kale
Protein 1% 28%
Carbohydrates ~ 41%
Fat 99% 31%
Alcohol ~ ~

carbohydrates

Both kale and mayonnaise are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.

The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.

dietary fiber

Kale is an excellent source of dietary fiber and it has more dietary fiber than mayonnaise - kale has 4.1g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.

sugar

Kale and mayonnaise contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and mayonnaise has 0.57g of sugar.



Protein

protein

Kale has 204% more protein than mayonnaise - kale has 2.9g of protein per 100 grams and mayonnaise has 0.96g of protein.

Fat

saturated fat

Mayonnaise is high in saturated fat and kale has 98% less saturated fat than mayonnaise - kale has 0.18g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.

trans fat

Both mayonnaise and kale are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and kale does not contain significant amounts.

cholesterol

Kale has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and kale does not contain significant amounts.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has more Vitamin C than mayonnaise - kale has 93.4mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.

Vitamin A

Kale is an excellent source of Vitamin A and it has 14 times more Vitamin A than mayonnaise - kale has 241ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.

Vitamin D

Mayonnaise has more Vitamin D than kale - mayonnaise has 7iu of Vitamin D per 100 grams and kale does not contain significant amounts.

Vitamin E

Mayonnaise has 397% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.

Vitamin K

Both kale and mayonnaise are high in Vitamin K. Kale has 139% more Vitamin K than mayonnaise - kale has 389.6ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.

The B Vitamins

Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.

Mayonnaise Kale
Thiamin 0.01 MG 0.113 MG
Riboflavin 0.019 MG 0.347 MG
Niacin ~ 1.18 MG
Pantothenic acid 0.172 MG 0.37 MG
Vitamin B6 0.008 MG 0.147 MG
Folate 5 UG 62 UG
Vitamin B12 0.12 UG ~

Minerals

calcium

Kale is an excellent source of calcium and it has 30 times more calcium than mayonnaise - kale has 254mg of calcium per 100 grams and mayonnaise has 8mg of calcium.

iron

Kale has 662% more iron than mayonnaise - kale has 1.6mg of iron per 100 grams and mayonnaise has 0.21mg of iron.

potassium

Kale is an excellent source of potassium and it has 16 times more potassium than mayonnaise - kale has 348mg 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 Kale
beta-carotene 6 UG 2873 UG
lutein + zeaxanthin 12 UG 6261 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than kale per 100 grams.

Mayonnaise Kale
alpha linoleic acid 5.456 G 0.378 G
DHA 0.005 G ~
Total 5.461 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than kale per 100 grams.

Mayonnaise Kale
other omega 6 0.05 G 0.003 G
linoleic acid 39.146 G 0.291 G
Total 39.196 G 0.294 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 Kale (Kale, raw) .

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