Cherry Tomatoes VS Ketchup

A detailed nutritional comparison

Cherry Tomatoes

Ketchup

🎯 Quick Verdict

🏆 Higher Protein

💪 More Fiber

⚡ Lower Calories

Cherry tomatoes (food1) are a low-calorie, nutrient-rich food with higher fiber and vitamin content than ketchup (food2). While ketchup contains more sugar and sodium, it offers some antioxidants like lycopene. Cherry tomatoes are better for fresh, clean eating, while ketchup serves as a condiment for flavor enhancement but should be consumed in moderation due to its added sugars and sodium.

📊 Nutritional Comparison

Macronutrients

Nutrient	Food 1	Food 2	Winner
Calories	18 per 100g	112 per 100g	✓
Protein	0.9g per 100g	0.9g per 100g	−
Carbs	3.9g per 100g	26g per 100g	✓
Fat	0.2g per 100g	0.1g per 100g	✓
Fiber	1.2g per 100g	0.1g per 100g	✓

Vitamins & Minerals

Nutrient	Food 1	Food 2	Winner
Vitamin C	25mg per 100g	5mg per 100g	✓
Vitamin A	1025 IU per 100g	150 IU per 100g	✓
Lycopene	3000μg per 100g	15000μg per 100g	✓
Sodium	3mg per 100g	900mg per 100g	✓

🏆 Category Winners

🤝

Protein

Both cherry tomatoes and ketchup provide the same low protein amount, with 0.9g per 100g.

🏆

Fiber

Cherry tomatoes are high in fiber compared to ketchup offering 12x more fiber per serving.

🏆

Calories

Cherry tomatoes are significantly lower in calories, containing only 18 calories per 100g compared to ketchup’s 112 calories per 100g.

🏆

Vitamins

Cherry tomatoes are richer in Vitamin C and Vitamin A compared to ketchup, making them nutritionally superior overall.

🥗 Diet Compatibility

Keto

Food 1: Compatible

Food 2: Not Compatible

Cherry tomatoes are lower in carbs (3.9g per 100g) and align with keto guidelines, while ketchup has high sugar content which exceeds keto limits.

Vegan

Food 1: Compatible

Food 2: Compatible

Both foods are plant-based and suitable for vegan diets.

Gluten Free

Food 1: Compatible

Food 2: Compatible

Neither contains gluten, making both suitable for gluten-free diets.

Paleo

Food 1: Compatible

Food 2: Not Compatible

Cherry tomatoes are paleo-friendly as a whole, unprocessed food, while ketchup contains refined sugars and is not aligned with paleo principles.

Low Carb

Food 1: Compatible

Food 2: Not Compatible

Cherry tomatoes fit a low-carb diet (3.9g carbs per 100g), while ketchup’s carb content (26g per 100g) is much too high.

💪 Health Benefits Comparison

Food 1 Benefits

• Rich in Vitamin C for immune system support
• Provides fiber for digestion and gut health
• Low in calories, ideal for weight management
• Contains lycopene, an antioxidant for heart health

Food 2 Benefits

• High in lycopene, beneficial for heart health
• Adds flavor to meals, improving enjoyment of food
• Contains some Vitamin C, though in lower amounts
• Convenient and shelf-stable, suitable for quick meals

✅ The Bottom Line

Cherry tomatoes are the clear choice for fresh eating, providing more fiber, vitamins, and fewer calories. Choose ketchup sparingly as a condiment, given its higher sugar and sodium levels. Favor cherry tomatoes in salads, snacks, or recipes for their nutritional value, and use ketchup in moderation for flavor when needed.

Choose Food 1 for: Fresh eating, weight management, nutrient-rich diets

Choose Food 2 for: Flavor enhancement, convenient condiment, antioxidant intake