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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 of 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% 32% 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 E Vitamin 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 Opinion
Calories 53kcal 101kcal Ketchup
Protein 8.14g 1.04g Soy sauce
Fats 0.57g 0.1g Soy sauce
Vitamin C 0mg 4.1mg Ketchup
Net carbs 4.13g 27.1g Ketchup
Carbs 4.93g 27.4g Ketchup
Magnesium 74mg 13mg Soy sauce
Calcium 33mg 15mg Soy sauce
Potassium 435mg 281mg Soy sauce
Iron 1.45mg 0.35mg Soy sauce
Sugar 0.4g 21.27g Soy sauce
Fiber 0.8g 0.3g Soy sauce
Copper 0.043mg 0.085mg Ketchup
Zinc 0.87mg 0.17mg Soy sauce
Phosphorus 166mg 26mg Soy sauce
Sodium 5493mg 907mg Ketchup
Vitamin A 0IU 527IU Ketchup
Vitamin A RAE 0µg 26µg Ketchup
Vitamin E 0mg 1.46mg Ketchup
Manganese 1.018mg 0.084mg Soy sauce
Selenium 0.5µg 0.7µg Ketchup
Vitamin B1 0.033mg 0.011mg Soy sauce
Vitamin B2 0.165mg 0.166mg Ketchup
Vitamin B3 2.196mg 1.434mg Soy sauce
Vitamin B5 0.297mg 0.047mg Soy sauce
Vitamin B6 0.148mg 0.158mg Ketchup
Vitamin K 0µg 3µg Ketchup
Folate 14µg 9µg Soy sauce
Choline 18.3mg 12.5mg Soy sauce
Saturated Fat 0.073g 0.014g Ketchup
Monounsaturated Fat 0.088g 0.015g Soy sauce
Polyunsaturated fat 0.263g 0.041g Soy sauce
Tryptophan 0.096mg 0.005mg Soy sauce
Threonine 0.271mg 0.019mg Soy sauce
Isoleucine 0.318mg 0.014mg Soy sauce
Leucine 0.537mg 0.021mg Soy sauce
Lysine 0.381mg 0.023mg Soy sauce
Methionine 0.097mg 0.005mg Soy sauce
Phenylalanine 0.353mg 0.021mg Soy sauce
Valine 0.332mg 0.014mg Soy sauce
Histidine 0.174mg 0.013mg Soy sauce
Fructose 0g 8.72g Ketchup

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
16%
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.