Mayonnaise vs. Margarine
Nutrition comparison of Mayonnaise and Margarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
margarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and margarine:
- Both mayonnaise and margarine are high in calories and saturated fat.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
- Mayonnaise has more pantothenic acid and folate.
- Mayonnaise is an excellent source of Vitamin K.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mayonnaise and margarine are high in calories. Margarine has a little more calories (5%) than mayonnaise by weight - mayonnaise has 680 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, mayonnaise is similar to margarine for protein, carbs and fat. Mayonnaise has a macronutrient ratio of 1:0:99 and for margarine, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Margarine | |
|---|---|---|
| Protein | 1% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 99% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and margarine are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
sugar
Mayonnaise and margarine contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Mayonnaise and margarine contain similar amounts of protein - mayonnaise has 0.96g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Both mayonnaise and margarine are high in saturated fat. Margarine has 30% more saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and mayonnaise has 99% less trans fat than margarine - mayonnaise has 0.19g of trans fat per 100 grams and margarine has 14.9g of trans fat.
cholesterol
Margarine has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and margarine does not contain significant amounts.
Vitamins
Vitamin C
Margarine and mayonnaise contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has 50 times more Vitamin A than mayonnaise - mayonnaise has 16ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than margarine - mayonnaise has 7iu of Vitamin D per 100 grams and margarine does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 174% more Vitamin E than mayonnaise - mayonnaise has 3.3mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 75% more Vitamin K than margarine - mayonnaise has 163ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Mayonnaise has more pantothenic acid and folate. Both mayonnaise and margarine contain significant amounts of thiamin, riboflavin, Vitamin B6 and Vitamin B12.
| Mayonnaise | Margarine | |
|---|---|---|
| Thiamin | 0.01 MG | 0.01 MG |
| Riboflavin | 0.019 MG | 0.037 MG |
| Niacin | ~ | 0.023 MG |
| Pantothenic acid | 0.172 MG | ~ |
| Vitamin B6 | 0.008 MG | 0.009 MG |
| Folate | 5 UG | 1 UG |
| Vitamin B12 | 0.12 UG | 0.1 UG |
Minerals
calcium
Mayonnaise and margarine contain similar amounts of calcium - mayonnaise has 8mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Mayonnaise and margarine contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Mayonnaise and margarine contain similar amounts of potassium - mayonnaise has 20mg of potassium per 100 grams and margarine has 18mg 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,
| Mayonnaise | Margarine | |
|---|---|---|
| beta-carotene | 6 UG | 610 UG |
| lutein + zeaxanthin | 12 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than margarine per 100 grams.
| Mayonnaise | Margarine | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 2.04 G |
| DHA | 0.005 G | ~ |
| DPA | ~ | 0.006 G |
| Total | 5.461 G | 2.046 G |
omega 6s
Comparing omega-6 fatty acids, both mayonnaise and margarine contain significant amounts of linoleic acid.
| Mayonnaise | Margarine | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 39.146 G | 22.252 G |
| Total | 39.146 G | 22.253 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 Margarine .
Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) .
Mayonnaise g
()
|
Daily Values (%) |
Margarine 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 margarine contain more calories in 100 grams?Both mayonnaise and margarine are high in calories. Margarine has a little more calories ( 10%) than mayonnaise by weight - mayonnaise has 680 calories in 100g and margarine has 717 calories.