Mayonnaise vs. Yogurt
Nutrition comparison of Mayonnaise and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and yogurt:
- Mayonnaise has 7.1 times less sugar than yogurt.
- Mayonnaise is an excellent source of Vitamin K.
- Yogurt has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and yogurt has 91% less calories than mayonnaise - mayonnaise has 680 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, mayonnaise is much lighter in protein, much lighter in carbs and much heavier in fat compared to yogurt per calorie. Mayonnaise has a macronutrient ratio of 1:0:99 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Yogurt | |
|---|---|---|
| Protein | 1% | 22% |
| Carbohydrates | ~ | 30% |
| Fat | 99% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and yogurt are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in mayonnaise and yogurt are both made of 100% sugar.
sugar
Mayonnaise has 7.1 times less sugar than yogurt - mayonnaise has 0.57g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 261% more protein than mayonnaise - mayonnaise has 0.96g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and yogurt has 82% less saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both mayonnaise and yogurt are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Mayonnaise and yogurt contain similar amounts of cholesterol - mayonnaise has 42mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Yogurt and mayonnaise contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Mayonnaise and yogurt contain similar amounts of Vitamin A - mayonnaise has 16ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Mayonnaise and yogurt contain similar amounts of Vitamin D - mayonnaise has 7iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.
Vitamin E
Mayonnaise has 53 times more Vitamin E than yogurt - mayonnaise has 3.3mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 814 times more Vitamin K than yogurt - mayonnaise has 163ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12. Both mayonnaise and yogurt contain significant amounts of Vitamin B6 and folate.
| Mayonnaise | Yogurt | |
|---|---|---|
| Thiamin | 0.01 MG | 0.029 MG |
| Riboflavin | 0.019 MG | 0.142 MG |
| Niacin | ~ | 0.075 MG |
| Pantothenic acid | 0.172 MG | 0.389 MG |
| Vitamin B6 | 0.008 MG | 0.032 MG |
| Folate | 5 UG | 7 UG |
| Vitamin B12 | 0.12 UG | 0.37 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 14 times more calcium than mayonnaise - mayonnaise has 8mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Mayonnaise and yogurt contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 675% more potassium than mayonnaise - mayonnaise has 20mg of potassium per 100 grams and yogurt has 155mg 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 mayonnaise and yogurt contain small amounts of beta-carotene.
| Mayonnaise | Yogurt | |
|---|---|---|
| beta-carotene | 6 UG | 5 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 yogurt per 100 grams.
| Mayonnaise | Yogurt | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.027 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than yogurt per 100 grams.
| Mayonnaise | Yogurt | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.065 G |
| Total | 39.271 G | 0.065 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: Mayonnaise (Salad dressing, mayonnaise, regular) and Yogurt (Yogurt, plain, whole milk) .
Mayonnaise g
()
|
Daily Values (%) |
Yogurt 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 yogurt contain more calories in 100 grams?Mayonnaise is high in calories and yogurt has 90% less calories than mayonnaise - mayonnaise has 680 calories in 100g and yogurt has 61 calories.
Does mayonnaise or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 14 times more calcium than mayonnaise - mayonnaise has 8mg of calcium in 100 grams and yogurt has 121mg of calcium.