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Soy sauce vs. Ketchup — In-Depth Nutrition Comparison

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How are soy sauce and ketchup different?

  • Soy sauce is richer in manganese, phosphorus, magnesium, iron, zinc, and vitamin B5, while ketchup is higher in vitamin E.
  • Soy sauce covers your daily need for sodium, 199% more than ketchup.
  • Soy sauce contains 12 times more manganese than ketchup. Soy sauce contains 1.018mg of manganese, while ketchup contains 0.084mg.
  • Ketchup is lower in sodium.

Soy sauce made from soy and wheat (shoyu) and Catsup types were used in this article.

Infographic

Soy sauce vs Ketchup infographic
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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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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%
Contains more MagnesiumMagnesium +469.2%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +314.3%
Contains more ZincZinc +411.8%
Contains more PhosphorusPhosphorus +538.5%
Contains more ManganeseManganese +1111.9%
Contains more CopperCopper +97.7%
Contains less SodiumSodium -83.5%
Contains more SeleniumSelenium +40%

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 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% 8.7% 29% 0% 2.8% 38% 27% 2.8% 36% 0% 7.5% 6.8% 6.8%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +53.1%
Contains more Vitamin B5Vitamin B5 +531.9%
Contains more FolateFolate +55.6%
Contains more CholineCholine +46.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.166mg
~equal in Vitamin B6 ~0.158mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
27% 69% 3%
Protein: 1.04 g
Fats: 0.1 g
Carbs: 27.4 g
Water: 68.51 g
Other: 2.95 g
Contains more ProteinProtein +682.7%
Contains more FatsFats +470%
Contains more OtherOther +415.6%
Contains more CarbsCarbs +455.8%
~equal in Water ~68.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
20% 21% 59%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +486.7%
Contains more Poly. FatPolyunsaturated fat +541.5%
Contains less Sat. FatSaturated fat -80.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
11% 48% 41%
Starch: 0 g
Sucrose: 2.3 g
Glucose: 10.25 g
Fructose: 8.72 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2200%
Contains more GlucoseGlucose +3316.7%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Ketchup DV% diff.
Sodium 5493mg 907mg 199%
Manganese 1.018mg 0.084mg 41%
Phosphorus 166mg 26mg 20%
Magnesium 74mg 13mg 15%
Iron 1.45mg 0.35mg 14%
Protein 8.14g 1.04g 14%
Fructose 0g 8.72g 11%
Vitamin E 0mg 1.46mg 10%
Carbs 4.93g 27.4g 7%
Zinc 0.87mg 0.17mg 6%
Copper 0.043mg 0.085mg 5%
Potassium 435mg 281mg 5%
Vitamin B3 2.196mg 1.434mg 5%
Vitamin B5 0.297mg 0.047mg 5%
Vitamin C 0mg 4.1mg 5%
Vitamin K 0µg 3µg 3%
Vitamin A 0µg 26µg 3%
Calories 53kcal 101kcal 2%
Fiber 0.8g 0.3g 2%
Calcium 33mg 15mg 2%
Vitamin B1 0.033mg 0.011mg 2%
Vitamin B6 0.148mg 0.158mg 1%
Fats 0.57g 0.1g 1%
Folate 14µg 9µg 1%
Choline 18.3mg 12.5mg 1%
Polyunsaturated fat 0.263g 0.041g 1%
Net carbs 4.13g 27.1g N/A
Sugar 0.4g 21.27g N/A
Selenium 0.5µg 0.7µg 0%
Vitamin B2 0.165mg 0.166mg 0%
Saturated fat 0.073g 0.014g 0%
Monounsaturated fat 0.088g 0.015g 0%
Tryptophan 0.096mg 0.005mg 0%
Threonine 0.271mg 0.019mg 0%
Isoleucine 0.318mg 0.014mg 0%
Leucine 0.537mg 0.021mg 0%
Lysine 0.381mg 0.023mg 0%
Methionine 0.097mg 0.005mg 0%
Phenylalanine 0.353mg 0.021mg 0%
Valine 0.332mg 0.014mg 0%
Histidine 0.174mg 0.013mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Ketchup
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
12%
Soy sauce
14%
Ketchup
Minerals Daily Need Coverage Score
112%
Soy sauce
23%
Ketchup

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 20.87g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Ketchup
Ketchup contains less Sodium (difference - 4586mg)
Which food is lower in Saturated fat?
Ketchup
Ketchup is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Ketchup
Ketchup is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. 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.