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  6. Nori vs. Soy sauce

Nori vs. Soy sauce — In-Depth Nutrition Comparison

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How are Nori and Soy sauce different?

  • Nori is higher in Vitamin C, Folate, Vitamin A RAE, Copper, Vitamin B2, Vitamin E , and Vitamin B1, however, Soy sauce is richer in Magnesium, and Phosphorus.
  • Daily need coverage for Sodium from Soy sauce is 237% higher.
  • Nori has less Sodium.

Seaweed, laver, raw and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Nori vs Soy sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
6
:
4
Soy sauce
Soy sauce
Contains more Calcium +112.1%
Contains more Iron +24.1%
Contains less Sodium -99.1%
Contains more Zinc +20.7%
Contains more Copper +514%
Contains more Selenium +40%
Contains more Magnesium +3600%
Contains more Phosphorus +186.2%
Contains more Potassium +22.2%
Equal in Manganese - 1.018
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +112.1%
Contains more Iron +24.1%
Contains less Sodium -99.1%
Contains more Zinc +20.7%
Contains more Copper +514%
Contains more Selenium +40%
Contains more Magnesium +3600%
Contains more Phosphorus +186.2%
Contains more Potassium +22.2%
Equal in Manganese - 1.018

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nori
Nori
9
:
1
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197%
Contains more Vitamin B2 +170.3%
Contains more Vitamin B5 +75.4%
Contains more Folate +942.9%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +49.4%
Equal in Vitamin B6 - 0.148
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197%
Contains more Vitamin B2 +170.3%
Contains more Vitamin B5 +75.4%
Contains more Folate +942.9%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +49.4%
Equal in Vitamin B6 - 0.148

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
:
3
Soy sauce
Soy sauce
Contains more Water +19.5%
Contains more Protein +40.1%
Contains more Fats +103.6%
Contains more Other +303.4%
Equal in Carbs - 4.93
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Water +19.5%
Contains more Protein +40.1%
Contains more Fats +103.6%
Contains more Other +303.4%
Equal in Carbs - 4.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Soy sauce
Soy sauce
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +252%
Contains more Polyunsaturated fat +139.1%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains less Saturated Fat -16.4%
Contains more Monounsaturated Fat +252%
Contains more Polyunsaturated fat +139.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Soy sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nori Soy sauce Opinion
Net carbs 4.81g 4.13g Nori
Protein 5.81g 8.14g Soy sauce
Fats 0.28g 0.57g Soy sauce
Carbs 5.11g 4.93g Nori
Calories 35kcal 53kcal Soy sauce
Sugar 0.49g 0.4g Soy sauce
Fiber 0.3g 0.8g Soy sauce
Calcium 70mg 33mg Nori
Iron 1.8mg 1.45mg Nori
Magnesium 2mg 74mg Soy sauce
Phosphorus 58mg 166mg Soy sauce
Potassium 356mg 435mg Soy sauce
Sodium 48mg 5493mg Nori
Zinc 1.05mg 0.87mg Nori
Copper 0.264mg 0.043mg Nori
Manganese 0.988mg 1.018mg Soy sauce
Selenium 0.7µg 0.5µg Nori
Vitamin A 5202IU 0IU Nori
Vitamin A RAE 260µg 0µg Nori
Vitamin E 1mg 0mg Nori
Vitamin C 39mg 0mg Nori
Vitamin B1 0.098mg 0.033mg Nori
Vitamin B2 0.446mg 0.165mg Nori
Vitamin B3 1.47mg 2.196mg Soy sauce
Vitamin B5 0.521mg 0.297mg Nori
Vitamin B6 0.159mg 0.148mg Nori
Folate 146µg 14µg Nori
Vitamin K 4µg 0µg Nori
Tryptophan 0.043mg 0.096mg Soy sauce
Threonine 0.232mg 0.271mg Soy sauce
Isoleucine 0.259mg 0.318mg Soy sauce
Leucine 0.501mg 0.537mg Soy sauce
Lysine 0.222mg 0.381mg Soy sauce
Methionine 0.145mg 0.097mg Nori
Phenylalanine 0.273mg 0.353mg Soy sauce
Valine 0.402mg 0.332mg Nori
Histidine 0.14mg 0.174mg Soy sauce
Saturated Fat 0.061g 0.073g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.088g Soy sauce
Polyunsaturated fat 0.11g 0.263g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Nori
12%
Soy sauce
Minerals Daily Need Coverage Score
40%
Nori
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 5445mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 15)
Which food is cheaper?
Nori
Nori is cheaper (difference - $3.4)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.