Mayonnaise vs. Coconut Oil
Nutrition comparison of Mayonnaise and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and coconut oil:
- Both mayonnaise and coconut oil are high in calories and saturated fat.
- Mayonnaise has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mayonnaise and coconut oil are high in calories. Coconut oil has 31% more calories than mayonnaise - mayonnaise has 680 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, mayonnaise is similar to coconut oil for protein, carbs and fat. Mayonnaise has a macronutrient ratio of 1:0:99 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Coconut Oil | |
|---|---|---|
| Protein | 1% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 99% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and coconut oil are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Mayonnaise and coconut oil contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Mayonnaise has more protein than coconut oil - mayonnaise has 0.96g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both mayonnaise and coconut oil are high in saturated fat. Coconut oil has 605% more saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both mayonnaise and coconut oil are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
cholesterol
Coconut oil has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Mayonnaise has more Vitamin A than coconut oil - mayonnaise has 16ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Mayonnaise has more Vitamin D than coconut oil - mayonnaise has 7iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Mayonnaise has 28 times more Vitamin E than coconut oil - mayonnaise has 3.3mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 270 times more Vitamin K than coconut oil - mayonnaise has 163ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Mayonnaise has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Mayonnaise | Coconut 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 coconut oil contain similar amounts of calcium - mayonnaise has 8mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Mayonnaise and coconut oil contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Mayonnaise has more potassium than coconut oil - mayonnaise has 20mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Mayonnaise | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.019 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than coconut oil per 100 grams.
| Mayonnaise | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.232 G | 0.076 G |
| linoleic acid | 39.146 G | 1.683 G |
| Total | 39.378 G | 1.759 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 Coconut Oil .
Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Coconut Oil (Oil, coconut) .
Mayonnaise 100g
(
100 g
)
|
Daily Values (%) |
Coconut Oil 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 680KCAL 34% |
|
5% | calories | 31% |
|
892KCAL 45% | |
| 0.57G 0.2% |
|
>999% | carbohydrates | 5% |
|
||
| 0.57G | >999% | sugar | 5% | ||||
| 75G 117% |
|
5% | total fat | 32% |
|
99G 155% | |
| 12G 65% |
|
5% | saturated fat | 583% |
|
82G 458% | |
| 17G | 170% | monounsaturated fat | 5% | 6.3G | |||
| 45G | >999% | polyunsaturated fat | 5% | 1.7G | |||
| 0.19G | 532% | trans fat | 5% | 0.03G | |||
| 42MG | >999% | cholesterol | 5% | ||||
| 635MG 42% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
| 16UG 2% |
|
>999% | Vitamin A | 5% |
|
||
| 7IU 1% |
|
>999% | Vitamin D | 5% |
|
||
| 8MG 1% |
|
700% | calcium | 5% |
|
1MG 0.1% | |
| 0.21MG 1% |
|
319% | iron | 5% |
|
0.05MG 0.3% | |
| 1MG 0.3% |
|
>999% | magnesium | 5% |
|
||
| 20MG 1% |
|
>999% | potassium | 5% |
|
||
| 0.01MG 1% |
|
>999% | thiamin (Vit B1) | 5% |
|
||
| 0.02MG 2% |
|
>999% | riboflavin (Vit B2) | 5% |
|
||
| 0.01MG 1% |
|
>999% | Vitamin B6 | 5% |
|
||
| 0.17MG 3% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 5UG 1% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 0.12UG 5% |
|
>999% | Vitamin B12 | 5% |
|
||
| 3.3MG 22% |
|
>999% | Vitamin E | 5% |
|
0.11MG 1% | |
| 163UG 181% |
|
>999% | Vitamin K | 5% |
|
0.6UG 1% | |
| 0.96G 2% |
|
>999% | protein | 5% |
|
||
| 34MG 8% |
|
>999% | choline | 5% |
|
0.3MG 0.1% | |
| 0.02MG 2% |
|
>999% | copper | 5% |
|
||
| 0.01MG 0.4% |
|
>999% | manganese | 5% |
|
||
| 21MG 3% |
|
>999% | phosphorus | 5% |
|
||
| 2.3UG 4% |
|
>999% | selenium | 5% |
|
||
| 0.15MG 2% |
|
647% | zinc | 5% |
|
0.02MG 0.3% | |
| 22G | >999% | Water | 5% | 0.03G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, niacin (Vit B3), biotin (Vit B7). |
|||||||
FAQ
Does mayonnaise or coconut oil contain more calories in 100 grams?Both mayonnaise and coconut oil are high in calories. Coconut oil has 30% more calories than mayonnaise - mayonnaise has 680 calories in 100g and coconut oil has 892 calories.