Ketchup vs. Tomato
Nutrition comparison of Ketchup and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ketchup
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ketchup and tomato:
- Both ketchup and tomato are high in potassium.
- Ketchup has more lycopene than tomato, however, tomato contains more alpha-carotene than ketchup.
- Tomato has more thiamin, however, ketchup contains more riboflavin and niacin.
- Tomato has signficantly less carbohydrates than ketchup.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Ketchup (Catsup) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ketchup is high in calories and tomato has 82% less calories than ketchup - ketchup has 101 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, ketchup is lighter in protein, much heavier in carbs and lighter in fat compared to tomato per calorie. Ketchup has a macronutrient ratio of 4:96:0 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ketchup | Tomato | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 96% | 75% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has signficantly less carbohydrates than ketchup - ketchup has 27.4g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Tomato has 300% more dietary fiber than ketchup - ketchup has 0.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Ketchup is high in sugar and tomato has 88% less sugar than ketchup - ketchup has 21.3g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Ketchup and tomato contain similar amounts of protein - ketchup has 1g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both ketchup and tomato are low in saturated fat - ketchup has 0.01g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 234% more Vitamin C than ketchup - ketchup has 4.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Ketchup and tomato contain similar amounts of Vitamin A - ketchup has 26ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Ketchup and tomato contain similar amounts of Vitamin E - ketchup has 1.5mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Ketchup and tomato contain similar amounts of Vitamin K - ketchup has 3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Tomato has more thiamin, however, ketchup contains more riboflavin and niacin. Both ketchup and tomato contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Ketchup | Tomato | |
|---|---|---|
| Thiamin | 0.011 MG | 0.037 MG |
| Riboflavin | 0.166 MG | 0.019 MG |
| Niacin | 1.434 MG | 0.594 MG |
| Pantothenic acid | 0.047 MG | 0.089 MG |
| Vitamin B6 | 0.158 MG | 0.08 MG |
| Folate | 9 UG | 15 UG |
Minerals
calcium
Ketchup and tomato contain similar amounts of calcium - ketchup has 15mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Ketchup and tomato contain similar amounts of iron - ketchup has 0.35mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both ketchup and tomato are high in potassium. Ketchup has 19% more potassium than tomato - ketchup has 281mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both ketchup and tomato contain significant amounts of quercetin.
| Ketchup | Tomato | |
|---|---|---|
| kaempferol | 0.01 mg | 0.09 mg |
| Quercetin | 0.86 mg | 0.58 mg |
| myricetin | ~ | 0.13 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, ketchup has more lycopene than tomato per 100 grams, however, tomato contains more alpha-carotene than ketchup per 100 grams. Both ketchup and tomato contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Ketchup | Tomato | |
|---|---|---|
| beta-carotene | 316 UG | 449 UG |
| lycopene | 12062 UG | 2573 UG |
| lutein + zeaxanthin | 161 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ketchup and tomato contain small amounts of alpha linoleic acid (ALA).
| Ketchup | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.003 G |
| Total | 0.001 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than ketchup per 100 grams.
| Ketchup | Tomato | |
|---|---|---|
| linoleic acid | 0.039 G | 0.08 G |
| Total | 0.039 G | 0.08 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Ketchup g
()
|
Daily Values (%) |
Tomato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ketchup or tomato contain more calories in 100 grams?Ketchup is high in calories and tomato has 80% less calories than ketchup - ketchup has 101 calories in 100g and tomato has 18 calories.
Does ketchup or tomato have more carbohydrates?
By weight, tomato has signficantly fewer carbohydrates than ketchup - ketchup has 27.4g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does ketchup or tomato contain more potassium?
Both ketchup and tomato are high in potassium. Ketchup has 20% more potassium than tomato - ketchup has 281mg of potassium in 100 grams and tomato has 237mg of potassium.