Mayonnaise vs. Spinach
Nutrition comparison of Mayonnaise and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and spinach:
- Both spinach and mayonnaise are high in Vitamin K.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more pantothenic acid and Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and spinach has 97% less calories than mayonnaise - spinach has 23 calories per 100 grams and mayonnaise has 680 calories.
For macronutrient ratios, mayonnaise is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Mayonnaise has a macronutrient ratio of 1:0:99 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Spinach | |
|---|---|---|
| Protein | 1% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 99% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and mayonnaise are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than mayonnaise - spinach has 2.2g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Spinach and mayonnaise contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Spinach has 198% more protein than mayonnaise - spinach has 2.9g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and spinach has 99% less saturated fat than mayonnaise - spinach has 0.06g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and spinach are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Spinach has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than mayonnaise - spinach has 28.1mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 28 times more Vitamin A than mayonnaise - spinach has 469ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than spinach - mayonnaise has 7iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach and mayonnaise contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.
Vitamin K
Both spinach and mayonnaise are high in Vitamin K. Spinach has 196% more Vitamin K than mayonnaise - spinach has 482.9ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mayonnaise contains more pantothenic acid and Vitamin B12.
| Mayonnaise | Spinach | |
|---|---|---|
| Thiamin | 0.01 MG | 0.078 MG |
| Riboflavin | 0.019 MG | 0.189 MG |
| Niacin | ~ | 0.724 MG |
| Pantothenic acid | 0.172 MG | 0.065 MG |
| Vitamin B6 | 0.008 MG | 0.195 MG |
| Folate | 5 UG | 194 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 11 times more calcium than mayonnaise - spinach has 99mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Spinach is a great source of iron and it has 11 times more iron than mayonnaise - spinach has 2.7mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Spinach is an excellent source of potassium and it has 26 times more potassium than mayonnaise - spinach has 558mg 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,
| Mayonnaise | Spinach | |
|---|---|---|
| beta-carotene | 6 UG | 5626 UG |
| lutein + zeaxanthin | 12 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Mayonnaise | Spinach | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.138 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than spinach per 100 grams.
| Mayonnaise | Spinach | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.026 G |
| Total | 39.271 G | 0.026 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 Spinach .
Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Spinach (Spinach, raw) .
Mayonnaise g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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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 spinach or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and spinach has 100% less calories than mayonnaise - spinach has 23 calories in 100g and mayonnaise has 680 calories.
Is spinach or mayonnaise better for protein?
Spinach has 200% more protein than mayonnaise - spinach has 2.9g of protein per 100 grams and mayonnaise has 0.96g of protein.
Does spinach or mayonnaise have more carbohydrates?
By weight, both spinach and mayonnaise are low in carbohydrates - spinach has 3.6g of carbs for 100g and mayonnaise has 0.57g of carbohydrates.
Does spinach or mayonnaise contain more calcium?
Spinach is a rich source of calcium and it has 11 times more calcium than mayonnaise - spinach has 99mg of calcium in 100 grams and mayonnaise has 8mg of calcium.
Does spinach or mayonnaise contain more potassium?
Spinach is a rich source of potassium and it has 26 times more potassium than mayonnaise - spinach has 558mg of potassium in 100 grams and mayonnaise has 20mg of potassium.