Cheese vs. Mayonnaise

Nutrition comparison of Cheese and Mayonnaise


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

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

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

  • Both mayonnaise and cheese are high in calories and saturated fat.
  • Cheese has more riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
  • Cheese is an excellent source of Vitamin A, calcium and protein.
  • Mayonnaise has 56% less cholesterol than cheese.
  • Mayonnaise is an excellent source of Vitamin K.
Detailed nutritional comparison of cheese and mayonnaise 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: Cheese (Cheese, Mexican blend) and Mayonnaise (Salad dressing, mayonnaise, regular) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Mayonnaise src

Calories and Carbs

calories

Both mayonnaise and cheese are high in calories. Mayonnaise has 77% more calories than cheese - mayonnaise has 680 calories per 100 grams and cheese has 384 calories.

For macronutrient ratios, cheese is much heavier in protein, much lighter in fat and similar to mayonnaise for carbs. Cheese has a macronutrient ratio of 25:0:75 and for mayonnaise, 1:0:99 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Mayonnaise
Protein 25% 1%
Carbohydrates ~ ~
Fat 75% 99%
Alcohol ~ ~

carbohydrates

Both mayonnaise and cheese are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.

sugar

Mayonnaise and cheese contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Cheese is an excellent source of protein and it has 23 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and cheese has 23.5g of protein.

Fat

saturated fat

Both mayonnaise and cheese are high in saturated fat. Cheese has 37% more saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

trans fat

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

cholesterol

Mayonnaise has 56% less cholesterol than cheese - mayonnaise has 42mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has 988% more Vitamin A than mayonnaise - mayonnaise has 16ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.

Vitamin D

Mayonnaise and cheese contain similar amounts of Vitamin D - mayonnaise has 7iu of Vitamin D per 100 grams and cheese has 21iu of Vitamin D.

Vitamin E

Mayonnaise has 12 times more Vitamin E than cheese - mayonnaise has 3.3mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.

Vitamin K

Mayonnaise is an excellent source of Vitamin K and it has 64 times more Vitamin K than cheese - mayonnaise has 163ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.

The B Vitamins

Cheese has more riboflavin, niacin, Vitamin B6, folate and Vitamin B12. Both cheese and mayonnaise contain significant amounts of thiamin and pantothenic acid.

Cheese Mayonnaise
Thiamin 0.023 MG 0.01 MG
Riboflavin 0.318 MG 0.019 MG
Niacin 0.114 MG ~
Pantothenic acid 0.249 MG 0.172 MG
Vitamin B6 0.061 MG 0.008 MG
Folate 13 UG 5 UG
Vitamin B12 1.23 UG 0.12 UG

Minerals

calcium

Cheese is an excellent source of calcium and it has 81 times more calcium than mayonnaise - mayonnaise has 8mg of calcium per 100 grams and cheese has 659mg of calcium.

iron

Mayonnaise and cheese contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and cheese has 0.59mg of iron.

potassium

Cheese has 325% more potassium than mayonnaise - mayonnaise has 20mg of potassium per 100 grams and cheese has 85mg 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,

Cheese Mayonnaise
beta-carotene 56 UG 6 UG
lutein + zeaxanthin ~ 12 UG

Omega-3 and Omega-6

omega 3s

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

Cheese Mayonnaise
alpha linoleic acid 0.332 G 5.456 G
DHA ~ 0.005 G
Total 0.332 G 5.461 G

omega 6s

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

Cheese Mayonnaise
linoleic acid 0.532 G 39.146 G
other omega 6 ~ 0.125 G
Total 0.532 G 39.271 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: Cheese (Cheese, Mexican blend) and Mayonnaise (Salad dressing, mayonnaise, regular) .

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FAQ

Does mayonnaise or cheese contain more calories in 100 grams?
Both mayonnaise and cheese are high in calories. Mayonnaise has 80% more calories than cheese - mayonnaise has 680 calories in 100g and cheese has 384 calories.

Does mayonnaise or cheese contain more calcium?
Cheese is a rich source of calcium and it has 81 times more calcium than mayonnaise - mayonnaise has 8mg of calcium in 100 grams and cheese has 659mg of calcium.

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