Mayonnaise vs. Russet Potato
Nutrition comparison of Mayonnaise and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and russet potato:
- Mayonnaise has 30.7 times less carbohydrates than russet potato.
- Mayonnaise is an excellent source of Vitamin K.
- Russet potato has more thiamin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and russet potato has 88% less calories than mayonnaise - russet potato has 79 calories per 100 grams and mayonnaise has 680 calories.
For macronutrient ratios, mayonnaise is lighter in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Mayonnaise has a macronutrient ratio of 1:0:99 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Russet Potato | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 99% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mayonnaise has 30.7 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than mayonnaise - russet potato has 1.3g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Russet potato and mayonnaise contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Russet potato and mayonnaise contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and russet potato has 100% less saturated fat than mayonnaise - russet potato has 0.03g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and russet potato are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Russet potato has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than mayonnaise - russet potato has 5.7mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Mayonnaise has more Vitamin A than russet potato - mayonnaise has 16ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Mayonnaise has more Vitamin D than russet potato - mayonnaise has 7iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Mayonnaise has 327 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 89 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12. Both mayonnaise and russet potato contain significant amounts of riboflavin and pantothenic acid.
| Mayonnaise | Russet Potato | |
|---|---|---|
| Thiamin | 0.01 MG | 0.082 MG |
| Riboflavin | 0.019 MG | 0.033 MG |
| Niacin | ~ | 1.035 MG |
| Pantothenic acid | 0.172 MG | 0.301 MG |
| Vitamin B6 | 0.008 MG | 0.345 MG |
| Folate | 5 UG | 14 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Russet potato and mayonnaise contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Russet potato has 310% more iron than mayonnaise - russet potato has 0.86mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 19 times more potassium than mayonnaise - russet potato has 417mg 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, both mayonnaise and russet potato contain small amounts of lutein + zeaxanthin.
| Mayonnaise | Russet Potato | |
|---|---|---|
| beta-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 12 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Mayonnaise | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.01 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than russet potato per 100 grams.
| Mayonnaise | Russet Potato | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.032 G |
| Total | 39.271 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Mayonnaise g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and russet potato has 90% less calories than mayonnaise - russet potato has 79 calories in 100g and mayonnaise has 680 calories.
Does russet potato or mayonnaise have more carbohydrates?
By weight, mayonnaise has 30.7 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and mayonnaise has 0.57g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
Does russet potato or mayonnaise contain more potassium?
Russet potato is a rich source of potassium and it has 19 times more potassium than mayonnaise - russet potato has 417mg of potassium in 100 grams and mayonnaise has 20mg of potassium.