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Ketchup vs. Flaxseed oil — In-Depth Nutrition Comparison

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Important differences between Ketchup and Flaxseed oil

  • Ketchup has more Potassium, however, Flaxseed oil has more Polyunsaturated fat, and Monounsaturated Fat.
  • Flaxseed oil's daily need coverage for Saturated Fat is 45% more.
  • Ketchup has 151 times more Sodium than Flaxseed oil. Ketchup has 907mg of Sodium, while Flaxseed oil has 6mg.

The food varieties used in the comparison are Catsup and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Ketchup vs Flaxseed oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.5% 25% 13% 28% 4.6% 11% 118% 11% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +806.5%
Contains more CopperCopper +26.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +15.4%
Contains more ZincZinc +82.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +67.9%
~equal in Iron ~0.34mg
~equal in Phosphorus ~27mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ketchup
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 32% 29% 0% 2.8% 38% 27% 2.8% 36% 0% 7.5% 6.8% 6.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +105.6%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~3.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 69% 3%
Protein: 1.04 g
Fats: 0.1 g
Carbs: 27.4 g
Water: 68.51 g
Other: 2.95 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +181.1%
Contains more CarbsCarbs +6925.6%
Contains more WaterWater +42718.8%
Contains more OtherOther +4114.3%
Contains more FatsFats +98910%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.041 g
10% 22% 69%
Saturated Fat: Sat. Fat 9.047 g
Monounsaturated Fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated Fat -99.8%
Contains more Mono. FatMonounsaturated Fat +137460%
Contains more Poly. FatPolyunsaturated fat +158134.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ketchup Flaxseed oil
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ketchup Flaxseed oil Opinion
Calories 101kcal 878kcal Flaxseed oil
Protein 1.04g 0.37g Ketchup
Fats 0.1g 99.01g Flaxseed oil
Vitamin C 4.1mg Ketchup
Net carbs 27.1g 0.39g Ketchup
Carbs 27.4g 0.39g Ketchup
Magnesium 13mg 15mg Flaxseed oil
Calcium 15mg 9mg Ketchup
Potassium 281mg 31mg Ketchup
Iron 0.35mg 0.34mg Ketchup
Sugar 21.27g Flaxseed oil
Fiber 0.3g Ketchup
Copper 0.085mg 0.067mg Ketchup
Zinc 0.17mg 0.31mg Flaxseed oil
Phosphorus 26mg 27mg Flaxseed oil
Sodium 907mg 6mg Flaxseed oil
Vitamin A 527IU Ketchup
Vitamin A RAE 26µg Ketchup
Vitamin E 1.46mg 0.71mg Ketchup
Manganese 0.084mg 0.141mg Flaxseed oil
Selenium 0.7µg Ketchup
Vitamin B1 0.011mg Ketchup
Vitamin B2 0.166mg Ketchup
Vitamin B3 1.434mg Ketchup
Vitamin B5 0.047mg Ketchup
Vitamin B6 0.158mg Ketchup
Vitamin K 3µg 3.3µg Flaxseed oil
Folate 9µg Ketchup
Trans Fat 0g 0.184g Ketchup
Choline 12.5mg Ketchup
Saturated Fat 0.014g 9.047g Ketchup
Monounsaturated Fat 0.015g 20.634g Flaxseed oil
Polyunsaturated fat 0.041g 64.876g Flaxseed oil
Tryptophan 0.005mg Ketchup
Threonine 0.019mg Ketchup
Isoleucine 0.014mg Ketchup
Leucine 0.021mg Ketchup
Lysine 0.023mg Ketchup
Methionine 0.005mg Ketchup
Phenylalanine 0.021mg Ketchup
Valine 0.014mg Ketchup
Histidine 0.013mg Ketchup
Fructose 8.72g Ketchup
Omega-3 - ALA 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g Flaxseed oil
Omega-6 - Linoleic acid 15.679g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ketchup Flaxseed oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Ketchup
2%
Flaxseed oil
Minerals Daily Need Coverage Score
23%
Ketchup
9%
Flaxseed oil

Comparison summary

Which food is lower in Saturated Fat?
Ketchup
Ketchup is lower in Saturated Fat (difference - 9.033g)
Which food is richer in vitamins?
Ketchup
Ketchup is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 21.27g)
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 901mg)
Which food is lower in glycemic index?
Flaxseed oil
Flaxseed oil is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ketchup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168556/nutrients
  2. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.