Soy Flour vs. Ketchup
Nutrition comparison of Soy Flour and Ketchup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
ketchup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and ketchup:
- Both ketchup and soy flour are high in calories and potassium.
- Ketchup has 91.1 times less saturated fat than soy flour.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Ketchup (Catsup) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ketchup and soy flour are high in calories. Soy flour has 268% more calories than ketchup - ketchup has 101 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, much lighter in carbs and heavier in fat compared to ketchup per calorie. Soy flour has a macronutrient ratio of 49:31:20 and for ketchup, 4:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Ketchup | |
|---|---|---|
| Protein | 49% | 4% |
| Carbohydrates | 31% | 96% |
| Fat | 20% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Ketchup and soy flour contain similar amounts of carbs - ketchup has 27.4g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has 52 times more dietary fiber than ketchup - ketchup has 0.3g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Ketchup is high in sugar and soy flour has 56% less sugar than ketchup - ketchup has 21.3g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 46 times more protein than ketchup - ketchup has 1g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Ketchup has 91.1 times less saturated fat than soy flour - ketchup has 0.01g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Ketchup has more Vitamin C than soy flour - ketchup has 4.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Ketchup has 12 times more Vitamin A than soy flour - ketchup has 26ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Ketchup and soy flour contain similar amounts of Vitamin E - ketchup has 1.5mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Ketchup and soy flour contain similar amounts of Vitamin K - ketchup has 3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both soy flour and ketchup contain significant amounts of riboflavin.
| Soy Flour | Ketchup | |
|---|---|---|
| Thiamin | 1.088 MG | 0.011 MG |
| Riboflavin | 0.28 MG | 0.166 MG |
| Niacin | 2.95 MG | 1.434 MG |
| Pantothenic acid | 1.55 MG | 0.047 MG |
| Vitamin B6 | 1.05 MG | 0.158 MG |
| Folate | 289 UG | 9 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 18 times more calcium than ketchup - ketchup has 15mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 22 times more iron than ketchup - ketchup has 0.35mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both ketchup and soy flour are high in potassium. Soy flour has 644% more potassium than ketchup - ketchup has 281mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Antioxidants and Phytonutrients
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,
| Soy Flour | Ketchup | |
|---|---|---|
| beta-carotene | 24 UG | 316 UG |
| lycopene | ~ | 12062 UG |
| lutein + zeaxanthin | ~ | 161 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than ketchup per 100 grams.
| Soy Flour | Ketchup | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.001 G |
| Total | 0.555 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than ketchup per 100 grams.
| Soy Flour | Ketchup | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 0.039 G |
| Total | 3.685 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.
Soy Flour 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 soy flour contain more calories in 100 grams?Both ketchup and soy flour are high in calories. Soy flour has 270% more calories than ketchup - ketchup has 101 calories in 100g and soy flour has 372 calories.
Is ketchup or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 46 times more protein than ketchup - ketchup has 1g of protein per 100 grams and soy flour has 49.8g of protein.
Does ketchup or soy flour have more carbohydrates?
By weight, ketchup and soy flour contain similar amounts of carbs - ketchup has 27.4g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does ketchup or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 18 times more calcium than ketchup - ketchup has 15mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does ketchup or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 22 times more iron than ketchup - ketchup has 0.35mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does ketchup or soy flour contain more potassium?
Both ketchup and soy flour are high in potassium. Soy flour has 640% more potassium than ketchup - ketchup has 281mg of potassium in 100 grams and soy flour has 2090mg of potassium.