Ketchup vs Soy Sauce: Nutrition, Calories & Protein Compared

A Culinary Face-Off: Ketchup vs. Soy Sauce

When it comes to condiments, ketchup and soy sauce stand out as iconic staples in kitchens around the globe. Each brings its own unique flavor and history to the table. Ketchup, with its sweet and tangy profile, is a beloved addition to dishes like fries, burgers, and breakfast eggs. On the other hand, soy sauce, known for its rich, umami flavor, is an indispensable ingredient in Asian cuisine, enhancing everything from sushi to stir-fries.

But beyond their taste, how do these two condiments compare in terms of nutrition? Let's dive into a detailed comparison that might help you decide which bottle to reach for next time you're in the kitchen.

Nutritional Breakdown

At a glance, ketchup and soy sauce offer distinct nutritional profiles. For a 100-gram serving, ketchup packs about 101 calories, while soy sauce has roughly 53 calories. This difference is largely due to ketchup's higher sugar content, which sits at 21.27 grams, compared to soy sauce's minimal 0.4 grams.

When it comes to macronutrients, ketchup is predominantly carbohydrates, with 27.4 grams, whereas soy sauce contains only 4.93 grams. However, soy sauce shines in the protein department, offering 8.14 grams compared to ketchup's modest 1.04 grams.

Fiber-wise, soy sauce provides a slightly higher amount (0.8 grams) than ketchup (0.3 grams). In terms of fats, both condiments have minimal amounts, though soy sauce has a slightly higher fat content at 0.57 grams.

Minerals and Vitamins

Looking deeper into their mineral content, soy sauce leads with higher levels of calcium, magnesium, iron, and zinc. This makes it a marginally better choice for those looking to boost their intake of these essential nutrients. Ketchup, however, is not to be underestimated, as it provides a good dose of vitamins A and E, which are crucial for maintaining healthy vision and skin.

The sodium content is where the most significant difference lies. Soy sauce contains a staggering 5493 milligrams of sodium per 100 grams, compared to ketchup's 907 milligrams. This high sodium content in soy sauce is something to be mindful of, especially for those watching their salt intake.

Choosing Between Ketchup and Soy Sauce

The choice between ketchup and soy sauce depends on personal preference, dietary needs, and the specific dish you're preparing. If you're looking for a low-calorie option with a protein boost, soy sauce might be your go-to. However, if you're after a sweet flavor enhancer that's lower in sodium, ketchup could be the better choice.

It's also worth considering the dish's origin and flavor profile. Ketchup may complement Western dishes better, while soy sauce is a natural fit for Asian cuisine. Ultimately, both condiments have their place in the kitchen, offering unique flavors and nutritional benefits.

Remember, moderation is key. Enjoying these condiments in sensible amounts can add depth and interest to your meals without compromising your nutritional goals.