Plums vs. Ketchup
Nutrition comparison of Plums and Ketchup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
ketchup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and ketchup:
- Ketchup is a great source of potassium.
- Plum has 58% less carbohydrates than ketchup.
- Plum has more thiamin and pantothenic acid, however, ketchup contains more riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Plums (Plums, raw) and Ketchup (Catsup) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ketchup is high in calories and plum has 54% less calories than ketchup - ketchup has 101 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is lighter in carbs, heavier in fat and similar to ketchup for protein. Plums has a macronutrient ratio of 6:89:5 and for ketchup, 4:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Ketchup | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 89% | 96% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 58% less carbohydrates than ketchup - ketchup has 27.4g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Plum has 367% more dietary fiber than ketchup - ketchup has 0.3g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Ketchup is high in sugar and plum has 53% less sugar than ketchup - ketchup has 21.3g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Ketchup and plums contain similar amounts of protein - ketchup has 1g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both ketchup and plums are low in saturated fat - ketchup has 0.01g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has 132% more Vitamin C than ketchup - ketchup has 4.1mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Ketchup and plums contain similar amounts of Vitamin A - ketchup has 26ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Ketchup and plums contain similar amounts of Vitamin E - ketchup has 1.5mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Ketchup and plums contain similar amounts of Vitamin K - ketchup has 3ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Plum has more thiamin and pantothenic acid, however, ketchup contains more riboflavin, niacin and Vitamin B6. Both plums and ketchup contain significant amounts of folate.
| Plums | Ketchup | |
|---|---|---|
| Thiamin | 0.028 MG | 0.011 MG |
| Riboflavin | 0.026 MG | 0.166 MG |
| Niacin | 0.417 MG | 1.434 MG |
| Pantothenic acid | 0.135 MG | 0.047 MG |
| Vitamin B6 | 0.029 MG | 0.158 MG |
| Folate | 5 UG | 9 UG |
Minerals
calcium
Ketchup has 150% more calcium than plum - ketchup has 15mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Ketchup and plums contain similar amounts of iron - ketchup has 0.35mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Ketchup is a great source of potassium and it has 79% more potassium than plum - ketchup has 281mg of potassium per 100 grams and plum has 157mg 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 plums and ketchup contain significant amounts of quercetin.
| Plums | Ketchup | |
|---|---|---|
| Quercetin | 0.9 mg | 0.86 mg |
| kaempferol | ~ | 0.01 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, both plums and ketchup contain significant amounts of beta-carotene.
| Plums | Ketchup | |
|---|---|---|
| beta-carotene | 190 UG | 316 UG |
| lutein + zeaxanthin | 73 UG | 161 UG |
| lycopene | ~ | 12062 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and ketchup contain small amounts of linoleic acid.
| Plums | Ketchup | |
|---|---|---|
| linoleic acid | 0.044 G | 0.039 G |
| Total | 0.044 G | 0.039 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.
Plums g
()
|
Daily Values (%) |
Ketchup 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 plums contain more calories in 100 grams?Ketchup is high in calories and plum has 50% less calories than ketchup - ketchup has 101 calories in 100g and plum has 46 calories.
Does ketchup or plums have more carbohydrates?
By weight, plum has 60% fewer carbohydrates than ketchup - ketchup has 27.4g of carbs for 100g and plum has 11.4g of carbohydrates.