Mayonnaise vs. Coconut
Nutrition comparison of Mayonnaise and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and coconut:
- Both coconut and mayonnaise are high in calories and saturated fat.
- Coconut has more thiamin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Mayonnaise has 25.7 times less carbohydrates than coconut.
- Mayonnaise has 9.9 times less sugar than coconut.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and mayonnaise are high in calories. Mayonnaise has 92% more calories than coconut - coconut has 354 calories per 100 grams and mayonnaise has 680 calories.
For macronutrient ratios, mayonnaise is lighter in carbs, heavier in fat and similar to coconut for protein. Mayonnaise has a macronutrient ratio of 1:0:99 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Coconut | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 99% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Mayonnaise has 25.7 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than mayonnaise - coconut has 9g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Mayonnaise has 9.9 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Coconut has 247% more protein than mayonnaise - coconut has 3.3g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Both coconut and mayonnaise are high in saturated fat. Coconut has 154% more saturated fat than mayonnaise - coconut has 29.7g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and coconut are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Coconut has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than mayonnaise - coconut has 3.3mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Mayonnaise has more Vitamin A than coconut - mayonnaise has 16ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Mayonnaise has more Vitamin D than coconut - mayonnaise has 7iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Mayonnaise has 12 times more Vitamin E than coconut - coconut has 0.24mg 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 814 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin, Vitamin B6 and folate, however, mayonnaise contains more Vitamin B12. Both mayonnaise and coconut contain significant amounts of riboflavin and pantothenic acid.
| Mayonnaise | Coconut | |
|---|---|---|
| Thiamin | 0.01 MG | 0.066 MG |
| Riboflavin | 0.019 MG | 0.02 MG |
| Niacin | ~ | 0.54 MG |
| Pantothenic acid | 0.172 MG | 0.3 MG |
| Vitamin B6 | 0.008 MG | 0.054 MG |
| Folate | 5 UG | 26 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Coconut and mayonnaise contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Coconut is a great source of iron and it has 10 times more iron than mayonnaise - coconut has 2.4mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Coconut is an excellent source of potassium and it has 16 times more potassium than mayonnaise - coconut has 356mg of potassium per 100 grams and mayonnaise has 20mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than coconut per 100 grams.
| Mayonnaise | Coconut | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.366 G |
| Total | 39.271 G | 0.366 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 .
Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Coconut (Nuts, coconut meat, raw) .
Mayonnaise g
()
|
Daily Values (%) |
Coconut 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 coconut or mayonnaise contain more calories in 100 grams?Both coconut and mayonnaise are high in calories. Mayonnaise has 90% more calories than coconut - coconut has 354 calories in 100g and mayonnaise has 680 calories.
Does coconut or mayonnaise contain more potassium?
Coconut is a rich source of potassium and it has 16 times more potassium than mayonnaise - coconut has 356mg of potassium in 100 grams and mayonnaise has 20mg of potassium.