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.
Detailed nutritional comparison of mayonnaise and coconut 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 Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.


Image of Mayonnaise src
Image of Coconut Oil src

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%
calories 31%
892KCAL 45%
0.57G 0.2%
>999% carbohydrates
0.57G >999% sugar
75G 117%
total fat 32%
99G 155%
12G 65%
saturated fat 583%
82G 458%
17G 170% monounsaturated fat 6.3G
45G >999% polyunsaturated fat 1.7G
0.19G 532% trans fat 0.03G
42MG >999% cholesterol
635MG 42%
>999% sodium
Vitamins and Minerals
16UG 2%
>999% Vitamin A
7IU 1%
>999% Vitamin D
8MG 1%
700% calcium
1MG 0.1%
0.21MG 1%
319% iron
0.05MG 0.3%
1MG 0.3%
>999% magnesium
20MG 1%
>999% potassium
0.01MG 1%
>999% thiamin (Vit B1)
0.02MG 2%
>999% riboflavin (Vit B2)
0.01MG 1%
>999% Vitamin B6
0.17MG 3%
>999% pantothenic acid (Vit B5)
5UG 1%
>999% folate (Vit B9)
0.12UG 5%
>999% Vitamin B12
3.3MG 22%
>999% Vitamin E
0.11MG 1%
163UG 181%
>999% Vitamin K
0.6UG 1%
0.96G 2%
>999% protein
34MG 8%
>999% choline
0.3MG 0.1%
0.02MG 2%
>999% copper
0.01MG 0.4%
>999% manganese
21MG 3%
>999% phosphorus
2.3UG 4%
>999% selenium
0.15MG 2%
647% zinc
0.02MG 0.3%
22G >999% Water 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.