Mayonnaise vs. Spinach

Nutrition comparison of Mayonnaise and Spinach


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

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

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

  • Both spinach and mayonnaise are high in Vitamin K.
  • Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more pantothenic acid and Vitamin B12.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
Detailed nutritional comparison of mayonnaise and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Spinach src

Calories and Carbs

calories

Mayonnaise is high in calories and spinach has 97% less calories than mayonnaise - spinach has 23 calories per 100 grams and mayonnaise has 680 calories.

Mayonnaise Spinach
Protein 1% 40%
Carbohydrates ~ 49%
Fat 99% 10%
Alcohol ~ ~

carbohydrates

Both spinach and mayonnaise are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has more dietary fiber than mayonnaise - spinach has 2.2g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.

sugar

Spinach and mayonnaise contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and mayonnaise has 0.57g of sugar.



Protein

protein

Spinach has 198% more protein than mayonnaise - spinach has 2.9g of protein per 100 grams and mayonnaise has 0.96g of protein.

Fat

saturated fat

Mayonnaise is high in saturated fat and spinach has 99% less saturated fat than mayonnaise - spinach has 0.06g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than mayonnaise - spinach has 28.1mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 28 times more Vitamin A than mayonnaise - spinach has 469ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.

Vitamin D

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

Vitamin E

Spinach and mayonnaise contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.

Vitamin K

Both spinach and mayonnaise are high in Vitamin K. Spinach has 196% more Vitamin K than mayonnaise - spinach has 482.9ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more pantothenic acid and Vitamin B12.

Mayonnaise Spinach
Thiamin 0.01 MG 0.078 MG
Riboflavin 0.019 MG 0.189 MG
Niacin ~ 0.724 MG
Pantothenic acid 0.172 MG 0.065 MG
Vitamin B6 0.008 MG 0.195 MG
Folate 5 UG 194 UG
Vitamin B12 0.12 UG ~

Minerals

calcium

Spinach is an excellent source of calcium and it has 11 times more calcium than mayonnaise - spinach has 99mg of calcium per 100 grams and mayonnaise has 8mg of calcium.

iron

Spinach is a great source of iron and it has 11 times more iron than mayonnaise - spinach has 2.7mg of iron per 100 grams and mayonnaise has 0.21mg of iron.

potassium

Spinach is an excellent source of potassium and it has 26 times more potassium than mayonnaise - spinach has 558mg 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 Spinach
beta-carotene 6 UG 5626 UG
lutein + zeaxanthin 12 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Mayonnaise Spinach
alpha linoleic acid 5.456 G 0.138 G
DHA 0.005 G ~
Total 5.461 G 0.138 G

omega 6s

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

Mayonnaise Spinach
other omega 6 0.125 G ~
linoleic acid 39.146 G 0.026 G
Total 39.271 G 0.026 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 Spinach (Spinach, raw) .

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