Mayonnaise vs. Avocado
Nutrition comparison of Mayonnaise and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and avocado:
- Both mayonnaise and avocado are high in calories.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than mayonnaise.
- Avocado is an excellent source of dietary fiber and potassium.
- Mayonnaise has 14.1 times less carbohydrates than avocado.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mayonnaise and avocado are high in calories. Mayonnaise has 307% more calories than avocado - mayonnaise has 680 calories per 100 grams and avocado has 167 calories.
| Mayonnaise | Avocado | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 99% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Mayonnaise has 14.1 times less carbohydrates than avocado - mayonnaise has 0.57g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than mayonnaise - avocado has 6.8g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Mayonnaise and avocado contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Mayonnaise and avocado contain similar amounts of protein - mayonnaise has 0.96g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and avocado has 82% less saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both mayonnaise and avocado are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than mayonnaise - avocado has 8.8mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Mayonnaise and avocado contain similar amounts of Vitamin A - mayonnaise has 16ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than avocado - mayonnaise has 7iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Mayonnaise and avocado contain similar amounts of Vitamin E - mayonnaise has 3.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 676% more Vitamin K than avocado - mayonnaise has 163ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
| Mayonnaise | Avocado | |
|---|---|---|
| Thiamin | 0.01 MG | 0.075 MG |
| Riboflavin | 0.019 MG | 0.143 MG |
| Niacin | ~ | 1.912 MG |
| Pantothenic acid | 0.172 MG | 1.463 MG |
| Vitamin B6 | 0.008 MG | 0.287 MG |
| Folate | 5 UG | 89 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Mayonnaise and avocado contain similar amounts of calcium - mayonnaise has 8mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 190% more iron than mayonnaise - mayonnaise has 0.21mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 24 times more potassium than mayonnaise - mayonnaise has 20mg of potassium per 100 grams and avocado has 507mg 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 | Avocado | |
|---|---|---|
| beta-carotene | 6 UG | 63 UG |
| lutein + zeaxanthin | 12 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Mayonnaise | Avocado | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.125 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than avocado per 100 grams.
| Mayonnaise | Avocado | |
|---|---|---|
| other omega 6 | 0.125 G | 0.015 G |
| linoleic acid | 39.146 G | 1.674 G |
| Total | 39.271 G | 1.689 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 Avocado (Avocados, raw, California) .
Mayonnaise g
()
|
Daily Values (%) |
Avocado 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 mayonnaise or avocado contain more calories in 100 grams?Both mayonnaise and avocado are high in calories. Mayonnaise has 310% more calories than avocado - mayonnaise has 680 calories in 100g and avocado has 167 calories.
Does mayonnaise or avocado contain more potassium?
Avocado is a rich source of potassium and it has 24 times more potassium than mayonnaise - mayonnaise has 20mg of potassium in 100 grams and avocado has 507mg of potassium.