Cheese vs. Mayonnaise
Nutrition comparison of Cheese and Mayonnaise
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
mayonnaise
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and mayonnaise:
- Both mayonnaise and cheese are high in calories and saturated fat.
- Cheese has more riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Mayonnaise has 56% less cholesterol than cheese.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Mayonnaise (Salad dressing, mayonnaise, regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mayonnaise and cheese are high in calories. Mayonnaise has 77% more calories than cheese - mayonnaise has 680 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in fat and similar to mayonnaise for carbs. Cheese has a macronutrient ratio of 25:0:75 and for mayonnaise, 1:0:99 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Mayonnaise | |
|---|---|---|
| Protein | 25% | 1% |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 99% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and cheese are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
sugar
Mayonnaise and cheese contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 23 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both mayonnaise and cheese are high in saturated fat. Cheese has 37% more saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both mayonnaise and cheese are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Mayonnaise has 56% less cholesterol than cheese - mayonnaise has 42mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 988% more Vitamin A than mayonnaise - mayonnaise has 16ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Mayonnaise and cheese contain similar amounts of Vitamin D - mayonnaise has 7iu of Vitamin D per 100 grams and cheese has 21iu of Vitamin D.
Vitamin E
Mayonnaise has 12 times more Vitamin E than cheese - mayonnaise has 3.3mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 64 times more Vitamin K than cheese - mayonnaise has 163ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, niacin, Vitamin B6, folate and Vitamin B12. Both cheese and mayonnaise contain significant amounts of thiamin and pantothenic acid.
| Cheese | Mayonnaise | |
|---|---|---|
| Thiamin | 0.023 MG | 0.01 MG |
| Riboflavin | 0.318 MG | 0.019 MG |
| Niacin | 0.114 MG | ~ |
| Pantothenic acid | 0.249 MG | 0.172 MG |
| Vitamin B6 | 0.061 MG | 0.008 MG |
| Folate | 13 UG | 5 UG |
| Vitamin B12 | 1.23 UG | 0.12 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 81 times more calcium than mayonnaise - mayonnaise has 8mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Mayonnaise and cheese contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Cheese has 325% more potassium than mayonnaise - mayonnaise has 20mg of potassium per 100 grams and cheese has 85mg 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 cheese per 100 grams.
| Cheese | Mayonnaise | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 5.456 G |
| DHA | ~ | 0.005 G |
| Total | 0.332 G | 5.461 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than cheese per 100 grams.
| Cheese | Mayonnaise | |
|---|---|---|
| linoleic acid | 0.532 G | 39.146 G |
| other omega 6 | ~ | 0.125 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Mayonnaise (Salad dressing, mayonnaise, regular) .
Cheese 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 cheese contain more calories in 100 grams?Both mayonnaise and cheese are high in calories. Mayonnaise has 80% more calories than cheese - mayonnaise has 680 calories in 100g and cheese has 384 calories.
Does mayonnaise or cheese contain more calcium?
Cheese is a rich source of calcium and it has 81 times more calcium than mayonnaise - mayonnaise has 8mg of calcium in 100 grams and cheese has 659mg of calcium.