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Ketchup vs. Salsa — In-Depth Nutrition Comparison

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Summary of differences between ketchup and salsa

  • Ketchup has more vitamin B2; however, salsa is higher in iron.
  • Salsa covers your daily need for iron, 24% more than ketchup.
  • Ketchup has 6 times more vitamin B2 than salsa. While ketchup has 0.166mg of vitamin B2, salsa has only 0.03mg.
  • Salsa has less sodium.

These are the specific foods used in this comparison Catsup and USDA Commodity, salsa.

Infographic

Ketchup vs Salsa 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%
Salsa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more CalciumCalcium +25%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +23.1%
Contains more IronIron +540%
Contains more CopperCopper +12.9%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -52.6%
~equal in Potassium ~270mg
~equal in Zinc ~0.17mg

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.
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% 8.7% 29% 0% 2.8% 38% 27% 2.8% 36% 0% 7.5% 6.8% 6.8%
Salsa
2
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +453.3%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~4mg
~equal in Vitamin A ~28µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg

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
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more CarbsCarbs +291.4%
Contains more OtherOther +84.4%
Contains more ProteinProtein +44.2%
Contains more FatsFats +100%
Contains more WaterWater +30.9%

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
Salsa
2
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains less Sat. FatSaturated fat -51.7%
Contains more Poly. FatPolyunsaturated fat +161%
~equal in Monounsaturated fat ~0.016g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ketchup Salsa DV% diff.
Iron 0.35mg 2.24mg 24%
Sodium 907mg 430mg 21%
Fructose 8.72g 11%
Vitamin B2 0.166mg 0.03mg 10%
Vitamin E 1.46mg 10%
Carbs 27.4g 7g 7%
Fiber 0.3g 1.4g 4%
Manganese 0.084mg 4%
Folate 9µg 19µg 3%
Vitamin K 3µg 3%
Calories 101kcal 36kcal 3%
Vitamin B1 0.011mg 0.05mg 3%
Vitamin B3 1.434mg 1.08mg 2%
Choline 12.5mg 2%
Phosphorus 26mg 30mg 1%
Copper 0.085mg 0.096mg 1%
Vitamin B6 0.158mg 0.149mg 1%
Vitamin B5 0.047mg 1%
Magnesium 13mg 16mg 1%
Selenium 0.7µg 0.4µg 1%
Protein 1.04g 1.5g 1%
Fats 0.1g 0.2g 0%
Vitamin C 4.1mg 4mg 0%
Net carbs 27.1g 5.6g N/A
Calcium 15mg 12mg 0%
Potassium 281mg 270mg 0%
Sugar 21.27g N/A
Zinc 0.17mg 0.17mg 0%
Vitamin A 26µg 28µg 0%
Saturated fat 0.014g 0.029g 0%
Monounsaturated fat 0.015g 0.016g 0%
Polyunsaturated fat 0.041g 0.107g 0%
Tryptophan 0.005mg 0%
Threonine 0.019mg 0%
Isoleucine 0.014mg 0%
Leucine 0.021mg 0%
Lysine 0.023mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.021mg 0%
Valine 0.014mg 0%
Histidine 0.013mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ketchup Salsa
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
14%
Ketchup
9%
Salsa
Minerals Daily Need Coverage Score
23%
Ketchup
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 21.27g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 477mg)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is lower in Saturated fat?
Ketchup
Ketchup is lower in Saturated fat (difference - 0.015g)
Which food is richer in vitamins?
Ketchup
Ketchup is relatively richer in vitamins
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

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.