Egg vs. Mayonnaise
Nutrition comparison of Egg and Mayonnaise
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
mayonnaise
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and mayonnaise:
- Both mayonnaise and egg are high in calories.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than mayonnaise.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Mayonnaise (Salad dressing, mayonnaise, regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mayonnaise and egg are high in calories. Mayonnaise has 376% more calories than egg - mayonnaise has 680 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to mayonnaise for carbs. Egg has a macronutrient ratio of 36:2:62 and for mayonnaise, 1:0:99 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Mayonnaise | |
|---|---|---|
| Protein | 36% | 1% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 99% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and egg are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in mayonnaise and egg are both made of 100% sugar.
sugar
Mayonnaise and egg contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 12 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and egg has 73% less saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both mayonnaise and egg are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and mayonnaise has 89% less cholesterol than egg - mayonnaise has 42mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 900% more Vitamin A than mayonnaise - mayonnaise has 16ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 10 times more Vitamin D than mayonnaise - mayonnaise has 7iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Mayonnaise has 212% more Vitamin E than egg - mayonnaise has 3.3mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 542 times more Vitamin K than egg - mayonnaise has 163ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Mayonnaise | |
|---|---|---|
| Thiamin | 0.04 MG | 0.01 MG |
| Riboflavin | 0.457 MG | 0.019 MG |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 1.533 MG | 0.172 MG |
| Vitamin B6 | 0.17 MG | 0.008 MG |
| Folate | 47 UG | 5 UG |
| Vitamin B12 | 0.89 UG | 0.12 UG |
Minerals
calcium
Egg is a great source of calcium and it has 600% more calcium than mayonnaise - mayonnaise has 8mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than mayonnaise - mayonnaise has 0.21mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Egg has 590% more potassium than mayonnaise - mayonnaise has 20mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than mayonnaise per 100 grams.
| Egg | Mayonnaise | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 5.456 G |
| DHA | 0.058 G | 0.005 G |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 5.461 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than egg per 100 grams.
| Egg | Mayonnaise | |
|---|---|---|
| other omega 6 | 0.012 G | 0.125 G |
| linoleic acid | 1.555 G | 39.146 G |
| Total | 1.567 G | 39.271 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: Egg (Egg, whole, raw, fresh) and Mayonnaise (Salad dressing, mayonnaise, regular) .
Egg g
()
|
Daily Values (%) |
Mayonnaise 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 mayonnaise or egg contain more calories in 100 grams?Both mayonnaise and egg are high in calories. Mayonnaise has 380% more calories than egg - mayonnaise has 680 calories in 100g and egg has 143 calories.
Is mayonnaise or egg better for protein?
Egg is a fantastic source of protein and it has 12 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and egg has 12.6g of protein.