Mayonnaise vs. Butterhead Lettuce
Nutrition comparison of Mayonnaise and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and butterhead lettuce:
- Both butterhead lettuce and mayonnaise are high in Vitamin K.
- Butterhead lettuce has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Butterhead lettuce is a great source of potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and butterhead lettuce has 98% less calories than mayonnaise - butterhead lettuce has 13 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 butterhead lettuce per calorie. Mayonnaise has a macronutrient ratio of 0:0:99 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Butterhead Lettuce | |
|---|---|---|
| Protein | ~ | 33% |
| Carbohydrates | ~ | 57% |
| Fat | 99% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and mayonnaise are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
dietary fiber
Butterhead lettuce has more dietary fiber than mayonnaise - butterhead lettuce has 1.1g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Butterhead lettuce and mayonnaise contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Butterhead lettuce and mayonnaise contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and butterhead lettuce has 100% less saturated fat than mayonnaise - butterhead lettuce has 0.03g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and butterhead lettuce are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
cholesterol
Butterhead lettuce has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce has more Vitamin C than mayonnaise - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 938% more Vitamin A than mayonnaise - butterhead lettuce has 166ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than butterhead lettuce - mayonnaise has 7iu of Vitamin D per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamin E
Mayonnaise has 17 times more Vitamin E than butterhead lettuce - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.
Vitamin K
Both butterhead lettuce and mayonnaise are high in Vitamin K. Mayonnaise has 59% more Vitamin K than butterhead lettuce - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12. Both mayonnaise and butterhead lettuce contain significant amounts of pantothenic acid.
| Mayonnaise | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.01 MG | 0.057 MG |
| Riboflavin | 0.019 MG | 0.062 MG |
| Niacin | ~ | 0.357 MG |
| Pantothenic acid | 0.172 MG | 0.15 MG |
| Vitamin B6 | 0.008 MG | 0.082 MG |
| Folate | 5 UG | 73 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Butterhead lettuce has 338% more calcium than mayonnaise - butterhead lettuce has 35mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Butterhead lettuce has 490% more iron than mayonnaise - butterhead lettuce has 1.2mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 10 times more potassium than mayonnaise - butterhead lettuce has 238mg 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 | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 6 UG | 1987 UG |
| lutein + zeaxanthin | 12 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than butterhead lettuce per 100 grams.
| Mayonnaise | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.083 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than butterhead lettuce per 100 grams.
| Mayonnaise | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.034 G |
| Total | 39.271 G | 0.034 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 Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Mayonnaise g
()
|
Daily Values (%) |
Butterhead Lettuce 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 butterhead lettuce or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and butterhead lettuce has 100% less calories than mayonnaise - butterhead lettuce has 13 calories in 100g and mayonnaise has 680 calories.
Is butterhead lettuce or mayonnaise better for protein?
Butterhead lettuce and mayonnaise contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and mayonnaise has 0.96g of protein.
Does butterhead lettuce or mayonnaise have more carbohydrates?
By weight, both butterhead lettuce and mayonnaise are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and mayonnaise has 0.57g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.