Mayonnaise vs. Romaine Lettuce
Nutrition comparison of Mayonnaise and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and romaine lettuce:
- Both romaine lettuce and mayonnaise are high in Vitamin K.
- Romaine lettuce has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Romaine lettuce is a great source of dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and romaine lettuce has 98% less calories than mayonnaise - romaine lettuce has 17 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 romaine lettuce per calorie. Mayonnaise has a macronutrient ratio of 0:0:99 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Romaine Lettuce | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 65% |
| Fat | 99% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and mayonnaise are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than mayonnaise - romaine lettuce has 2.1g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Romaine lettuce and mayonnaise contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Romaine lettuce and mayonnaise contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and romaine lettuce has 100% less saturated fat than mayonnaise - romaine lettuce has 0.04g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and romaine lettuce are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
cholesterol
Romaine lettuce has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than mayonnaise - romaine lettuce has 4mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 26 times more Vitamin A than mayonnaise - romaine lettuce has 436ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than romaine lettuce - mayonnaise has 7iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Mayonnaise has 24 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.
Vitamin K
Both romaine lettuce and mayonnaise are high in Vitamin K. Mayonnaise has 59% more Vitamin K than romaine lettuce - romaine lettuce has 102.5ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12. Both mayonnaise and romaine lettuce contain significant amounts of pantothenic acid.
| Mayonnaise | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.01 MG | 0.072 MG |
| Riboflavin | 0.019 MG | 0.067 MG |
| Niacin | ~ | 0.313 MG |
| Pantothenic acid | 0.172 MG | 0.142 MG |
| Vitamin B6 | 0.008 MG | 0.074 MG |
| Folate | 5 UG | 136 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Romaine lettuce has 313% more calcium than mayonnaise - romaine lettuce has 33mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Romaine lettuce has 362% more iron than mayonnaise - romaine lettuce has 0.97mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 11 times more potassium than mayonnaise - romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 6 UG | 5226 UG |
| lutein + zeaxanthin | 12 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Mayonnaise | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.113 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than romaine lettuce per 100 grams.
| Mayonnaise | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.047 G |
| Total | 39.271 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Mayonnaise g
()
|
Daily Values (%) |
Romaine 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 romaine lettuce or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and romaine lettuce has 100% less calories than mayonnaise - romaine lettuce has 17 calories in 100g and mayonnaise has 680 calories.
Does romaine lettuce or mayonnaise have more carbohydrates?
By weight, both romaine lettuce and mayonnaise are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and mayonnaise has 0.57g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.