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Tomato sauce vs. Ketchup — In-Depth Nutrition Comparison

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Important differences between Tomato sauce and Ketchup

  • Tomato sauce has more Iron, and Vitamin B5, however, Ketchup has more Vitamin B2.
  • Ketchup's daily need coverage for Sodium is 39% more.
  • Tomato sauce has 7 times more Vitamin B5 than Ketchup. Tomato sauce has 0.309mg of Vitamin B5, while Ketchup has 0.047mg.
  • Tomato sauce is lower in Sugar.

The food varieties used in the comparison are Tomato sauce, canned, no salt added and Catsup.

Infographic

Tomato sauce vs Ketchup 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 +15.4%
Contains more IronIron +174.3%
Contains more CopperCopper +35.3%
Contains more ZincZinc +29.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +34.5%
Contains more SeleniumSelenium +16.7%
~equal in Calcium ~15mg
~equal in Potassium ~281mg
~equal in Phosphorus ~26mg

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 23% 26% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 CVitamin C +70.7%
Contains more Vitamin B1Vitamin B1 +118.2%
Contains more Vitamin B5Vitamin B5 +557.4%
Contains more Vitamin AVitamin A +21.1%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B6Vitamin B6 +61.2%
Contains more CholineCholine +26.3%
~equal in Vitamin E ~1.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 +15.4%
Contains more FatsFats +200%
Contains more WaterWater +33.2%
Contains more CarbsCarbs +416%
Contains more OtherOther +54.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 +193.3%
Contains more Poly. FatPolyunsaturated fat +195.1%
Contains less Sat. FatSaturated Fat -65.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 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 +3185.7%
Contains more GlucoseGlucose +463.2%
Contains more FructoseFructose +422.2%
~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.
Tomato sauce Ketchup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tomato sauce Ketchup Opinion
Calories 24kcal 101kcal Ketchup
Protein 1.2g 1.04g Tomato sauce
Fats 0.3g 0.1g Tomato sauce
Vitamin C 7mg 4.1mg Tomato sauce
Net carbs 3.81g 27.1g Ketchup
Carbs 5.31g 27.4g Ketchup
Magnesium 15mg 13mg Tomato sauce
Calcium 14mg 15mg Ketchup
Potassium 297mg 281mg Tomato sauce
Iron 0.96mg 0.35mg Tomato sauce
Sugar 3.56g 21.27g Tomato sauce
Fiber 1.5g 0.3g Tomato sauce
Copper 0.115mg 0.085mg Tomato sauce
Zinc 0.22mg 0.17mg Tomato sauce
Phosphorus 27mg 26mg Tomato sauce
Sodium 11mg 907mg Tomato sauce
Vitamin A 435IU 527IU Ketchup
Vitamin A RAE 22µg 26µg Ketchup
Vitamin E 1.44mg 1.46mg Ketchup
Manganese 0.113mg 0.084mg Tomato sauce
Selenium 0.6µg 0.7µg Ketchup
Vitamin B1 0.024mg 0.011mg Tomato sauce
Vitamin B2 0.065mg 0.166mg Ketchup
Vitamin B3 0.991mg 1.434mg Ketchup
Vitamin B5 0.309mg 0.047mg Tomato sauce
Vitamin B6 0.098mg 0.158mg Ketchup
Vitamin K 2.8µg 3µg Ketchup
Folate 9µg 9µg
Choline 9.9mg 12.5mg Ketchup
Saturated Fat 0.041g 0.014g Ketchup
Monounsaturated Fat 0.044g 0.015g Tomato sauce
Polyunsaturated fat 0.121g 0.041g Tomato sauce
Tryptophan 0.009mg 0.005mg Tomato sauce
Threonine 0.037mg 0.019mg Tomato sauce
Isoleucine 0.025mg 0.014mg Tomato sauce
Leucine 0.034mg 0.021mg Tomato sauce
Lysine 0.037mg 0.023mg Tomato sauce
Methionine 0.008mg 0.005mg Tomato sauce
Phenylalanine 0.036mg 0.021mg Tomato sauce
Valine 0.025mg 0.014mg Tomato sauce
Histidine 0.02mg 0.013mg Tomato sauce
Fructose 1.67g 8.72g Ketchup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
14%
Tomato sauce
16%
Ketchup
Minerals Daily Need Coverage Score
15%
Tomato sauce
23%
Ketchup

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 17.71g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 896mg)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Ketchup
Ketchup is lower in Saturated Fat (difference - 0.027g)
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 ($)

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.