Ketchup vs. Tomato Paste
Tomatoes, the main ingredient in both tomato paste and ketchup, are full of lycopene, a powerful antioxidant and a pigment which gives tomatoes their red color.
TOMATO TIME: Ketchup is a staple condiment in the American diet; we put in on just about everything. But how does it measure up nutritionally? Ketchup has about 20 calories per tablespoon, 4 grams of sugar (equal to one teaspoon), and 160 milligrams of sodium. Ketchup is notoriously high in sugar; about ¼ of a bottle of ketchup is sugar! Other ingredients found in ketchup include: vinegar (acetic acid), corn syrup (a form of sugar), and spices. In addition, many folks end up using a lot more than the suggested serving size of 2 tablespoons!
Tomato paste, primarily used when making homemade soups or stews, only has one ingredient: tomatoes. Tomato paste is high in vitamin A, vitamin C, iron, and potassium. Nutritionally it contains 15 calories, 16 milligrams of sodium, and only 2 grams of sugar (1/2 teaspoon).
Who wins? Tomato paste by a landslide!
TIP: Because tomato paste is just made of tomatoes it will not have the same flavor as ketchup if it is used as a condiment. However, tomato paste could work as an alternative to ketchup in a recipe if needed.