Mayonnaise vs. Yogurt

Nutrition comparison of Mayonnaise and Yogurt


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

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

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

  • Mayonnaise has 7.1 times less sugar than yogurt.
  • Mayonnaise is an excellent source of Vitamin K.
  • Yogurt has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12.
  • Yogurt is an excellent source of calcium.
Detailed nutritional comparison of mayonnaise and yogurt 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 Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Yogurt src

Calories and Carbs

calories

Mayonnaise is high in calories and yogurt has 91% less calories than mayonnaise - mayonnaise has 680 calories per 100 grams and yogurt has 61 calories.

For macronutrient ratios, mayonnaise is much lighter in protein, much lighter in carbs and much heavier in fat compared to yogurt per calorie. Mayonnaise has a macronutrient ratio of 1:0:99 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mayonnaise Yogurt
Protein 1% 22%
Carbohydrates ~ 30%
Fat 99% 48%
Alcohol ~ ~

carbohydrates

Both mayonnaise and yogurt are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

The carbs in mayonnaise and yogurt are both made of 100% sugar.

sugar

Mayonnaise has 7.1 times less sugar than yogurt - mayonnaise has 0.57g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Yogurt has 261% more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Mayonnaise is high in saturated fat and yogurt has 82% less saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

trans fat

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

cholesterol

Mayonnaise and yogurt contain similar amounts of cholesterol - mayonnaise has 42mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.

Vitamins

Vitamin C

Yogurt and mayonnaise contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.

Vitamin A

Mayonnaise and yogurt contain similar amounts of Vitamin A - mayonnaise has 16ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.

Vitamin D

Mayonnaise and yogurt contain similar amounts of Vitamin D - mayonnaise has 7iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.

Vitamin E

Mayonnaise has 53 times more Vitamin E than yogurt - mayonnaise has 3.3mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Mayonnaise is an excellent source of Vitamin K and it has 814 times more Vitamin K than yogurt - mayonnaise has 163ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Mayonnaise Yogurt
Thiamin 0.01 MG 0.029 MG
Riboflavin 0.019 MG 0.142 MG
Niacin ~ 0.075 MG
Pantothenic acid 0.172 MG 0.389 MG
Vitamin B6 0.008 MG 0.032 MG
Folate 5 UG 7 UG
Vitamin B12 0.12 UG 0.37 UG

Minerals

calcium

Yogurt is an excellent source of calcium and it has 14 times more calcium than mayonnaise - mayonnaise has 8mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Mayonnaise and yogurt contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Yogurt has 675% more potassium than mayonnaise - mayonnaise has 20mg of potassium per 100 grams and yogurt has 155mg 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, both mayonnaise and yogurt contain small amounts of beta-carotene.

Mayonnaise Yogurt
beta-carotene 6 UG 5 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 yogurt per 100 grams.

Mayonnaise Yogurt
alpha linoleic acid 5.456 G 0.027 G
DHA 0.005 G ~
Total 5.461 G 0.027 G

omega 6s

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

Mayonnaise Yogurt
other omega 6 0.125 G ~
linoleic acid 39.146 G 0.065 G
Total 39.271 G 0.065 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mayonnaise or Yogurt .

Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Yogurt (Yogurt, plain, whole milk) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does mayonnaise or yogurt contain more calories in 100 grams?
Mayonnaise is high in calories and yogurt has 90% less calories than mayonnaise - mayonnaise has 680 calories in 100g and yogurt has 61 calories.

Does mayonnaise or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 14 times more calcium than mayonnaise - mayonnaise has 8mg of calcium in 100 grams and yogurt has 121mg of calcium.