Mayonnaise vs. Olive Oil
Nutrition comparison of Mayonnaise and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and olive oil:
- Both mayonnaise and olive oil are high in calories and saturated fat.
- Mayonnaise has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Mayonnaise is an excellent source of Vitamin K.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mayonnaise and olive oil are high in calories. Olive oil has 30% more calories than mayonnaise - mayonnaise has 680 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, mayonnaise is similar to olive oil for protein, carbs and fat. Mayonnaise has a macronutrient ratio of 1:0:99 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mayonnaise | Olive Oil | |
|---|---|---|
| Protein | 1% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 99% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both mayonnaise and olive oil are low in carbohydrates - mayonnaise has 0.57g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Mayonnaise and olive oil contain similar amounts of sugar - mayonnaise has 0.57g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Mayonnaise has more protein than olive oil - mayonnaise has 0.96g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both mayonnaise and olive oil are high in saturated fat. Olive oil has 18% more saturated fat than mayonnaise - mayonnaise has 11.7g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
trans fat
Both mayonnaise and olive oil are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and olive oil does not contain significant amounts.
cholesterol
Olive oil has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Mayonnaise has more Vitamin A than olive oil - mayonnaise has 16ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Mayonnaise has more Vitamin D than olive oil - mayonnaise has 7iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 338% more Vitamin E than mayonnaise - mayonnaise has 3.3mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Mayonnaise is an excellent source of Vitamin K and it has 171% more Vitamin K than olive oil - mayonnaise has 163ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Mayonnaise has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Mayonnaise | Olive Oil | |
|---|---|---|
| Thiamin | 0.01 MG | ~ |
| Riboflavin | 0.019 MG | ~ |
| Pantothenic acid | 0.172 MG | ~ |
| Vitamin B6 | 0.008 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Mayonnaise and olive oil contain similar amounts of calcium - mayonnaise has 8mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Mayonnaise and olive oil contain similar amounts of iron - mayonnaise has 0.21mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Mayonnaise and olive oil contain similar amounts of potassium - mayonnaise has 20mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than olive oil per 100 grams.
| Mayonnaise | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.761 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than olive oil per 100 grams.
| Mayonnaise | Olive Oil | |
|---|---|---|
| other omega 6 | 0.232 G | 0.414 G |
| linoleic acid | 39.146 G | 9.762 G |
| Total | 39.378 G | 10.176 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 Olive Oil .
Note: The specific food items compared are: Mayonnaise (Salad dressing, mayonnaise, regular) and Olive Oil (Oil, olive, salad or cooking) .
Mayonnaise g
()
|
Daily Values (%) |
Olive Oil 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 olive oil contain more calories in 100 grams?Both mayonnaise and olive oil are high in calories. Olive oil has 30% more calories than mayonnaise - mayonnaise has 680 calories in 100g and olive oil has 884 calories.