Egg Yolk vs. Mayonnaise
Nutrition comparison of Egg Yolk and Mayonnaise
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
mayonnaise
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and mayonnaise:
- Both mayonnaise and egg yolk are high in calories and saturated fat.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk are high in calories. Mayonnaise has 111% more calories than egg yolk - mayonnaise has 680 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, heavier in carbs and much lighter in fat compared to mayonnaise per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for mayonnaise, 1:0:99 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Mayonnaise | |
|---|---|---|
| Protein | 20% | 1% |
| Carbohydrates | 5% | ~ |
| Fat | 76% | 99% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and egg yolk are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Mayonnaise and egg yolk contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 15 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both mayonnaise and egg yolk are high in saturated fat. Mayonnaise has 23% more saturated fat than egg yolk - mayonnaise has 11.7g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both mayonnaise and egg yolk are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and mayonnaise has 96% less cholesterol than egg yolk - mayonnaise has 42mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 22 times more Vitamin A than mayonnaise - mayonnaise has 16ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 30 times more Vitamin D than mayonnaise - mayonnaise has 7iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Mayonnaise and egg yolk contain similar amounts of Vitamin E - mayonnaise has 3.3mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 231 times more Vitamin K than egg yolk - mayonnaise has 163ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg Yolk | Mayonnaise | |
|---|---|---|
| Thiamin | 0.176 MG | 0.01 MG |
| Riboflavin | 0.528 MG | 0.019 MG |
| Niacin | 0.024 MG | ~ |
| Pantothenic acid | 2.99 MG | 0.172 MG |
| Vitamin B6 | 0.35 MG | 0.008 MG |
| Folate | 146 UG | 5 UG |
| Vitamin B12 | 1.95 UG | 0.12 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 15 times more calcium than mayonnaise - mayonnaise has 8mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 12 times more iron than mayonnaise - mayonnaise has 0.21mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Egg yolk has 445% more potassium than mayonnaise - mayonnaise has 20mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Egg Yolk | Mayonnaise | |
|---|---|---|
| beta-carotene | 88 UG | 6 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 12 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than mayonnaise per 100 grams.
| Egg Yolk | Mayonnaise | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 5.456 G |
| DHA | 0.114 G | 0.005 G |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 5.461 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Mayonnaise | |
|---|---|---|
| other omega 6 | ~ | 0.125 G |
| linoleic acid | 3.538 G | 39.146 G |
| Total | 3.538 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 Yolk (Egg, yolk, raw, fresh) and Mayonnaise (Salad dressing, mayonnaise, regular) .
Egg Yolk 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 yolk contain more calories in 100 grams?Both mayonnaise and egg yolk are high in calories. Mayonnaise has 110% more calories than egg yolk - mayonnaise has 680 calories in 100g and egg yolk has 322 calories.
Does mayonnaise or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 15 times more calcium than mayonnaise - mayonnaise has 8mg of calcium in 100 grams and egg yolk has 129mg of calcium.