Mayonnaise vs. Watercress
Nutrition comparison of Mayonnaise and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mayonnaise
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mayonnaise and watercress:
- Both watercress and mayonnaise are high in Vitamin K.
- Watercress has more thiamin, riboflavin, niacin and Vitamin B6, however, mayonnaise contains more Vitamin B12.
- Watercress is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Mayonnaise (Salad dressing, mayonnaise, regular) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mayonnaise is high in calories and watercress has 98% less calories than mayonnaise - watercress has 11 calories per 100 grams and mayonnaise has 680 calories.
| Mayonnaise | Watercress | |
|---|---|---|
| Protein | ~ | 67% |
| Carbohydrates | ~ | 33% |
| Fat | 99% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and mayonnaise are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
dietary fiber
Watercress has more dietary fiber than mayonnaise - watercress has 0.5g of dietary fiber per 100 grams and mayonnaise does not contain significant amounts.
sugar
Watercress and mayonnaise contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and mayonnaise has 0.57g of sugar.
Protein
protein
Watercress and mayonnaise contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and mayonnaise has 0.96g of protein.
Fat
saturated fat
Mayonnaise is high in saturated fat and watercress has 100% less saturated fat than mayonnaise - watercress has 0.03g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.
trans fat
Both mayonnaise and watercress are low in trans fat - mayonnaise has 0.19g of trans fat per 100 grams and watercress does not contain significant amounts.
cholesterol
Watercress has less cholesterol than mayonnaise - mayonnaise has 42mg of cholesterol per 100 grams and watercress does not contain significant amounts.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than mayonnaise - watercress has 43mg of Vitamin C per 100 grams and mayonnaise does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 900% more Vitamin A than mayonnaise - watercress has 160ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.
Vitamin D
Mayonnaise has more Vitamin D than watercress - mayonnaise has 7iu of Vitamin D per 100 grams and watercress does not contain significant amounts.
Vitamin E
Mayonnaise has 228% more Vitamin E than watercress - watercress has 1mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.
Vitamin K
Both watercress and mayonnaise are high in Vitamin K. Watercress has 53% more Vitamin K than mayonnaise - watercress has 250ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.
The B Vitamins
Watercress has more thiamin, riboflavin, niacin and Vitamin B6, however, mayonnaise contains more Vitamin B12. Both mayonnaise and watercress contain significant amounts of pantothenic acid and folate.
| Mayonnaise | Watercress | |
|---|---|---|
| Thiamin | 0.01 MG | 0.09 MG |
| Riboflavin | 0.019 MG | 0.12 MG |
| Niacin | ~ | 0.2 MG |
| Pantothenic acid | 0.172 MG | 0.31 MG |
| Vitamin B6 | 0.008 MG | 0.129 MG |
| Folate | 5 UG | 9 UG |
| Vitamin B12 | 0.12 UG | ~ |
Minerals
calcium
Watercress is an excellent source of calcium and it has 14 times more calcium than mayonnaise - watercress has 120mg of calcium per 100 grams and mayonnaise has 8mg of calcium.
iron
Watercress and mayonnaise contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and mayonnaise has 0.21mg of iron.
potassium
Watercress is an excellent source of potassium and it has 15 times more potassium than mayonnaise - watercress has 330mg 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 | Watercress | |
|---|---|---|
| beta-carotene | 6 UG | 1914 UG |
| lutein + zeaxanthin | 12 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mayonnaise has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Mayonnaise | Watercress | |
|---|---|---|
| alpha linoleic acid | 5.456 G | 0.023 G |
| DHA | 0.005 G | ~ |
| Total | 5.461 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than watercress per 100 grams.
| Mayonnaise | Watercress | |
|---|---|---|
| other omega 6 | 0.125 G | ~ |
| linoleic acid | 39.146 G | 0.012 G |
| Total | 39.271 G | 0.012 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 Watercress (Watercress, raw) .
Mayonnaise g
()
|
Daily Values (%) |
Watercress 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 watercress or mayonnaise contain more calories in 100 grams?Mayonnaise is high in calories and watercress has 100% less calories than mayonnaise - watercress has 11 calories in 100g and mayonnaise has 680 calories.
Is watercress or mayonnaise better for protein?
Watercress and mayonnaise contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and mayonnaise has 0.96g of protein.
Does watercress or mayonnaise have more carbohydrates?
By weight, both watercress and mayonnaise are low in carbohydrates - watercress has 1.3g of carbs for 100g and mayonnaise has 0.57g of carbohydrates. the carbs in watercress are made of 70% dietary fiber and 30% sugar, whereas the carbs in mayonnaise comprise of 100% sugar.
Does watercress or mayonnaise contain more calcium?
Watercress is a rich source of calcium and it has 14 times more calcium than mayonnaise - watercress has 120mg of calcium in 100 grams and mayonnaise has 8mg of calcium.
Does watercress or mayonnaise contain more potassium?
Watercress is a rich source of potassium and it has 15 times more potassium than mayonnaise - watercress has 330mg of potassium in 100 grams and mayonnaise has 20mg of potassium.