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.
Detailed nutritional comparison of mayonnaise and almonds 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Almonds src

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 1:0:99 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mayonnaise Almonds
Protein 1% 14%
Carbohydrates ~ 14%
Fat 99% 72%
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 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 Almonds .

Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Almonds (Nuts, almonds) .

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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.