Mayonnaise vs. Margarine

Nutrition comparison of Mayonnaise and Margarine


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

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

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

  • Both mayonnaise and margarine are high in calories and saturated fat.
  • Margarine is a great source of Vitamin E.
  • Margarine is an excellent source of Vitamin A.
  • Mayonnaise has more pantothenic acid and folate.
  • Mayonnaise is an excellent source of Vitamin K.
Detailed nutritional comparison of mayonnaise and margarine 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 Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Margarine src

Calories and Carbs

calories

Both mayonnaise and margarine are high in calories. Margarine has a little more calories (5%) than mayonnaise by weight - mayonnaise has 680 calories per 100 grams and margarine has 717 calories.

Mayonnaise Margarine
Protein ~ ~
Carbohydrates ~ ~
Fat 99% 100%
Alcohol ~ ~

carbohydrates

Both mayonnaise and margarine are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.

sugar

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

Protein

protein

Mayonnaise and margarine contain similar amounts of protein - mayonnaise has 0.96g of protein per 100 grams and margarine has 0.16g of protein.

Fat

saturated fat

Both mayonnaise and margarine are high in saturated fat. Margarine has 30% more saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.

trans fat

Margarine is high in trans fat and mayonnaise has 99% less trans fat than margarine - mayonnaise has 0.19g of trans fat per 100 grams and margarine has 14.9g of trans fat.

cholesterol

Margarine has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and margarine does not contain significant amounts.

Vitamins

Vitamin C

Margarine and mayonnaise contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.

Vitamin A

Margarine is an excellent source of Vitamin A and it has 50 times more Vitamin A than mayonnaise - mayonnaise has 16ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.

Vitamin D

Mayonnaise has more Vitamin D than margarine - mayonnaise has 7iu of Vitamin D per 100 grams and margarine does not contain significant amounts.

Vitamin E

Margarine is a great source of Vitamin E and it has 174% more Vitamin E than mayonnaise - mayonnaise has 3.3mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.

Vitamin K

Mayonnaise is an excellent source of Vitamin K and it has 75% more Vitamin K than margarine - mayonnaise has 163ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.

The B Vitamins

Mayonnaise has more pantothenic acid and folate. Both mayonnaise and margarine contain significant amounts of thiamin, riboflavin, Vitamin B6 and Vitamin B12.

Mayonnaise Margarine
Thiamin 0.01 MG 0.01 MG
Riboflavin 0.019 MG 0.037 MG
Niacin ~ 0.023 MG
Pantothenic acid 0.172 MG ~
Vitamin B6 0.008 MG 0.009 MG
Folate 5 UG 1 UG
Vitamin B12 0.12 UG 0.1 UG

Minerals

calcium

Mayonnaise and margarine contain similar amounts of calcium - mayonnaise has 8mg of calcium per 100 grams and margarine has 3mg of calcium.

iron

Mayonnaise and margarine contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and margarine has 0.06mg of iron.

potassium

Mayonnaise and margarine contain similar amounts of potassium - mayonnaise has 20mg of potassium per 100 grams and margarine has 18mg 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 Margarine
beta-carotene 6 UG 610 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 margarine per 100 grams.

Mayonnaise Margarine
alpha linoleic acid 5.456 G 2.04 G
DHA 0.005 G ~
DPA ~ 0.006 G
Total 5.461 G 2.046 G

omega 6s

Comparing omega-6 fatty acids, both mayonnaise and margarine contain significant amounts of linoleic acid.

Mayonnaise Margarine
other omega 6 ~ 0.001 G
linoleic acid 39.146 G 22.252 G
Total 39.146 G 22.253 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 Margarine (Margarine, regular, 80% fat, composite, stick, with salt) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does mayonnaise or margarine contain more calories in 100 grams?
Both mayonnaise and margarine are high in calories. Margarine has a little more calories ( 10%) than mayonnaise by weight - mayonnaise has 680 calories in 100g and margarine has 717 calories.

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