Mayonnaise vs. Salmon
Nutrition comparison of Mayonnaise and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and salmon:
- Both mayonnaise and salmon are high in calories.
- Mayonnaise is an excellent source of Vitamin K.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mayonnaise and salmon are high in calories. Mayonnaise has 435% more calories than salmon - mayonnaise has 680 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, mayonnaise is much lighter in protein, much heavier in fat and similar to salmon for carbs. Mayonnaise has a macronutrient ratio of 1:0:99 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Salmon | |
|---|---|---|
| Protein | 1% | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 99% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and salmon are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Mayonnaise and salmon contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 20 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and salmon has 93% less saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both mayonnaise and salmon are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Mayonnaise and salmon contain similar amounts of cholesterol - mayonnaise has 42mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Mayonnaise and salmon contain similar amounts of Vitamin A - mayonnaise has 16ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 61 times more Vitamin D than mayonnaise - mayonnaise has 7iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Mayonnaise has 720% more Vitamin E than salmon - mayonnaise has 3.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 406 times more Vitamin K than salmon - mayonnaise has 163ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both mayonnaise and salmon contain significant amounts of folate.
| Mayonnaise | Salmon | |
|---|---|---|
| Thiamin | 0.01 MG | 0.08 MG |
| Riboflavin | 0.019 MG | 0.105 MG |
| Niacin | ~ | 7.995 MG |
| Pantothenic acid | 0.172 MG | 1.03 MG |
| Vitamin B6 | 0.008 MG | 0.611 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.12 UG | 4.15 UG |
Minerals
calcium
Mayonnaise and salmon contain similar amounts of calcium - mayonnaise has 8mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Mayonnaise and salmon contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 17 times more potassium than mayonnaise - mayonnaise has 20mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than mayonnaise per 100 grams.
| Mayonnaise | Salmon | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.047 G |
| DHA | 0.005 G | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 5.461 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than salmon per 100 grams.
| Mayonnaise | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 39.146 G | 0.081 G |
| Total | 39.146 G | 0.085 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 Salmon .
Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Salmon (Fish, salmon, pink, raw) .
Mayonnaise g
()
|
Daily Values (%) |
Salmon 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 salmon contain more calories in 100 grams?Both mayonnaise and salmon are high in calories. Mayonnaise has 440% more calories than salmon - mayonnaise has 680 calories in 100g and salmon has 127 calories.
Is mayonnaise or salmon better for protein?
Salmon is a fantastic source of protein and it has 20 times more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and salmon has 20.5g of protein.
Does mayonnaise or salmon contain more potassium?
Salmon is a rich source of potassium and it has 17 times more potassium than mayonnaise - mayonnaise has 20mg of potassium in 100 grams and salmon has 366mg of potassium.