Greek Yogurt vs. Mayonnaise
Nutrition comparison of Greek Yogurt and Mayonnaise
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
mayonnaise
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and mayonnaise:
- Greek yogurt has 3.2 times less cholesterol than mayonnaise.
- Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than mayonnaise.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Mayonnaise (Salad dressing, mayonnaise, regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and greek yogurt has 89% less calories than mayonnaise - greek yogurt has 73 calories per 100 grams and mayonnaise has 680 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much heavier in carbs and much lighter in fat compared to mayonnaise per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for mayonnaise, 1:0:99 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Mayonnaise | |
|---|---|---|
| Protein | 55% | 1% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 99% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and mayonnaise are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
The carbs in greek yogurt and mayonnaise are both made of 100% sugar.
sugar
Greek yogurt and mayonnaise contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 936% more protein than mayonnaise - greek yogurt has 10g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and greek yogurt has 89% less saturated fat than mayonnaise - greek yogurt has 1.2g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both greek yogurt and mayonnaise are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and mayonnaise has 0.19g of trans fat.
cholesterol
Greek yogurt has 3.2 times less cholesterol than mayonnaise - greek yogurt has 10mg of cholesterol per 100 grams and mayonnaise has 42mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than mayonnaise - greek yogurt has 0.8mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than mayonnaise - greek yogurt has 90ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than greek yogurt - mayonnaise has 7iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Mayonnaise has 81 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg 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 greek yogurt - greek yogurt has 0.2ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Greek Yogurt | Mayonnaise | |
|---|---|---|
| Thiamin | 0.044 MG | 0.01 MG |
| Riboflavin | 0.233 MG | 0.019 MG |
| Niacin | 0.197 MG | ~ |
| Pantothenic acid | 0.47 MG | 0.172 MG |
| Vitamin B6 | 0.055 MG | 0.008 MG |
| Folate | 12 UG | 5 UG |
| Vitamin B12 | 0.52 UG | 0.12 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 13 times more calcium than mayonnaise - greek yogurt has 115mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Greek yogurt and mayonnaise contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Greek yogurt has 605% more potassium than mayonnaise - greek yogurt has 141mg of potassium per 100 grams and mayonnaise has 20mg 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, both greek yogurt and mayonnaise contain small amounts of beta-carotene and lutein + zeaxanthin.
| Greek Yogurt | Mayonnaise | |
|---|---|---|
| beta-carotene | 6 UG | 6 UG |
| lutein + zeaxanthin | 1 UG | 12 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Mayonnaise | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 5.456 G |
| DHA | ~ | 0.005 G |
| Total | 0.007 G | 5.461 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Mayonnaise | |
|---|---|---|
| other omega 6 | ~ | 0.125 G |
| linoleic acid | 0.065 G | 39.146 G |
| Total | 0.065 G | 39.271 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 Greek Yogurt or Mayonnaise .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Mayonnaise (Salad dressing, mayonnaise, regular) .
Greek Yogurt 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 greek yogurt or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and greek yogurt has 90% less calories than mayonnaise - greek yogurt has 73 calories in 100g and mayonnaise has 680 calories.
Is greek yogurt or mayonnaise better for protein?
Greek yogurt is a great source of protein and it has 940% more protein than mayonnaise - greek yogurt has 10g of protein per 100 grams and mayonnaise has 0.96g of protein.
Does greek yogurt or mayonnaise contain more calcium?
Greek yogurt is a rich source of calcium and it has 13 times more calcium than mayonnaise - greek yogurt has 115mg of calcium in 100 grams and mayonnaise has 8mg of calcium.