Mayonnaise vs. Olive Oil

Nutrition comparison of Mayonnaise and Olive Oil


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

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

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

  • Both mayonnaise and olive oil are high in calories and saturated fat.
  • Mayonnaise has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Olive oil is an excellent source of Vitamin E.
Detailed nutritional comparison of mayonnaise and olive oil 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 Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Olive Oil src

Calories and Carbs

calories

Both mayonnaise and olive oil are high in calories - mayonnaise has 680kcal of calories per 100 grams and olive oil has 884kcal of calories.

sugar

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

Protein

protein

Mayonnaise has more protein than olive oil - mayonnaise has 0.96g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Both mayonnaise and olive oil are high in saturated fat - mayonnaise has 11.7g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

trans fat

Mayonnaise has more trans fat than olive oil - mayonnaise has 0.19g of trans fat per 100 grams and olive oil does not contain significant amounts.

Vitamins

Vitamin A

Mayonnaise has more Vitamin A than olive oil - mayonnaise has 16ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.

Vitamin D

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

Vitamin E

Olive oil is an excellent source of Vitamin E and it has more Vitamin E than mayonnaise - mayonnaise has 3.3mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

The B Vitamins

Mayonnaise has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Mayonnaise Olive Oil
Thiamin 0.01 MG ~
Riboflavin 0.019 MG ~
Pantothenic acid 0.172 MG ~
Vitamin B6 0.008 MG ~
Folate 5 UG ~
Vitamin B12 0.12 UG ~

Minerals

calcium

Mayonnaise and olive oil contain similar amounts of calcium - mayonnaise has 8mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Mayonnaise and olive oil contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Mayonnaise and olive oil contain similar amounts of potassium - mayonnaise has 20mg of potassium per 100 grams and olive oil has 1mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Mayonnaise Olive Oil
alpha linoleic acid 5.456 G 0.761 G
DHA 0.005 G ~
Total 5.461 G 0.761 G

omega 6s

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

Mayonnaise Olive Oil
other omega 6 0.232 G 0.414 G
linoleic acid 39.146 G 9.762 G
Total 39.378 G 10.176 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 Olive Oil (Oil, olive, salad or cooking) .

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