Mayonnaise vs. Almonds
Nutrition comparison of Mayonnaise and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and almonds:
- Both almonds and mayonnaise are high in calories.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Mayonnaise has 36.8 times less carbohydrates than almond.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and mayonnaise are high in calories. Mayonnaise has 17% more calories than almond - almond has 579 calories per 100 grams and mayonnaise has 680 calories.
For macronutrient ratios, mayonnaise is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Mayonnaise has a macronutrient ratio of 0:0:99 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Almonds | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 99% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Mayonnaise has 36.8 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than mayonnaise - almond has 12.5g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Almonds and mayonnaise contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 21 times more protein than mayonnaise - almond has 21.2g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and almond has 68% less saturated fat than mayonnaise - almond has 3.8g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both almonds and mayonnaise are low in trans fat - almond has 0.02g of trans fat per 100 grams and mayonnaise has 0.19g of trans fat.
cholesterol
Almond has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Mayonnaise has more Vitamin A than almond - mayonnaise has 16ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Mayonnaise has more Vitamin D than almond - mayonnaise has 7iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 681% more Vitamin E than mayonnaise - almond has 25.6mg 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 more Vitamin K than almond - mayonnaise has 163ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
| Mayonnaise | Almonds | |
|---|---|---|
| Thiamin | 0.01 MG | 0.205 MG |
| Riboflavin | 0.019 MG | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | 0.172 MG | 0.471 MG |
| Vitamin B6 | 0.008 MG | 0.137 MG |
| Folate | 5 UG | 44 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 32 times more calcium than mayonnaise - almond has 269mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Almond is an excellent source of iron and it has 16 times more iron than mayonnaise - almond has 3.7mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Almond is an excellent source of potassium and it has 35 times more potassium than mayonnaise - almond has 733mg 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, both mayonnaise and almonds contain small amounts of beta-carotene and lutein + zeaxanthin.
| Mayonnaise | Almonds | |
|---|---|---|
| beta-carotene | 6 UG | 1 UG |
| lutein + zeaxanthin | 12 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than almond per 100 grams.
| Mayonnaise | Almonds | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.003 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than almond per 100 grams.
| Mayonnaise | Almonds | |
|---|---|---|
| other omega 6 | 0.03 G | 0.002 G |
| linoleic acid | 39.146 G | 12.324 G |
| Total | 39.176 G | 12.326 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 Almonds (Nuts, almonds) .
Mayonnaise g
()
|
Daily Values (%) |
Almonds 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 almonds or mayonnaise contain more calories in 100 grams?Both almonds and mayonnaise are high in calories. Mayonnaise has 20% more calories than almond - almond has 579 calories in 100g and mayonnaise has 680 calories.
Does almonds or mayonnaise contain more calcium?
Almond is a rich source of calcium and it has 32 times more calcium than mayonnaise - almond has 269mg of calcium in 100 grams and mayonnaise has 8mg of calcium.
Does almonds or mayonnaise contain more iron?
Almond is an abundant source of iron and it has 16 times more iron than mayonnaise - almond has 3.7mg of iron in 100 grams and mayonnaise has 0.21mg of iron.
Does almonds or mayonnaise contain more potassium?
Almond is a rich source of potassium and it has 35 times more potassium than mayonnaise - almond has 733mg of potassium in 100 grams and mayonnaise has 20mg of potassium.