Mayonnaise vs. Kiwi

Nutrition comparison of Mayonnaise and Kiwi


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

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

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

  • Kiwi has more niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C and potassium.
  • Mayonnaise has 14.7 times less sugar than kiwi.
  • Mayonnaise has 24.7 times less carbohydrates than kiwi.
  • Mayonnaise is an excellent source of Vitamin K.
Detailed nutritional comparison of mayonnaise and kiwi 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 Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Kiwi src

Calories and Carbs

calories

Mayonnaise is high in calories and kiwi has 91% less calories than mayonnaise - kiwi has 61 calories per 100 grams and mayonnaise has 680 calories.

For macronutrient ratios, mayonnaise is lighter in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Mayonnaise has a macronutrient ratio of 0:0:99 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mayonnaise Kiwi
Protein ~ 7%
Carbohydrates ~ 87%
Fat 99% 7%
Alcohol ~ ~

carbohydrates

Mayonnaise has 24.7 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has more dietary fiber than mayonnaise - kiwi has 3g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.

sugar

Mayonnaise has 14.7 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and mayonnaise has 0.57g of sugar.



Protein

protein

Kiwi and mayonnaise contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and mayonnaise has 0.96g of protein.

Fat

saturated fat

Mayonnaise is high in saturated fat and kiwi has 100% less saturated fat than mayonnaise - kiwi has 0.03g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has more Vitamin C than mayonnaise - kiwi has 92.7mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.

Vitamin A

Kiwi and mayonnaise contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.

Vitamin D

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

Vitamin E

Mayonnaise has 125% more Vitamin E than kiwi - kiwi has 1.5mg 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 304% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.

The B Vitamins

Kiwi has more niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12. Both mayonnaise and kiwi contain significant amounts of thiamin, riboflavin and pantothenic acid.

Mayonnaise Kiwi
Thiamin 0.01 MG 0.027 MG
Riboflavin 0.019 MG 0.025 MG
Niacin ~ 0.341 MG
Pantothenic acid 0.172 MG 0.183 MG
Vitamin B6 0.008 MG 0.063 MG
Folate 5 UG 25 UG
Vitamin B12 0.12 UG ~

Minerals

calcium

Kiwi has 325% more calcium than mayonnaise - kiwi has 34mg of calcium per 100 grams and mayonnaise has 8mg of calcium.

iron

Kiwi and mayonnaise contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and mayonnaise has 0.21mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 14 times more potassium than mayonnaise - kiwi has 312mg 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 Kiwi
beta-carotene 6 UG 52 UG
lutein + zeaxanthin 12 UG 122 UG

Omega-3 and Omega-6

omega 3s

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

Mayonnaise Kiwi
alpha linoleic acid 5.456 G 0.042 G
DHA 0.005 G ~
Total 5.461 G 0.042 G

omega 6s

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

Mayonnaise Kiwi
other omega 6 0.125 G ~
linoleic acid 39.146 G 0.246 G
Total 39.271 G 0.246 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 Kiwi (Kiwifruit, green, raw) .

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