Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy sauce
  5. Compare
  6. Soy sauce vs. Nori

Soy sauce vs. Nori — In-Depth Nutrition Comparison

Compare

How are Soy sauce and Nori different?

  • Soy sauce is higher in Magnesium, and Phosphorus, however, Nori is richer in Vitamin C, Folate, Vitamin A RAE, Copper, Vitamin B2, Vitamin E , and Vitamin B1.
  • Daily need coverage for Sodium from Soy sauce is 237% higher.
  • Soy sauce contains 37 times more Magnesium than Nori. While Soy sauce contains 74mg of Magnesium, Nori contains only 2mg.
  • Nori has less Sodium.

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

Infographic

Soy sauce vs Nori 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.
Soy sauce
Soy sauce
4
:
6
Nori
Nori
Contains more Magnesium +3600%
Contains more Phosphorus +186.2%
Contains more Potassium +22.2%
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%
Equal in Manganese - 0.988
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +3600%
Contains more Phosphorus +186.2%
Contains more Potassium +22.2%
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%
Equal in Manganese - 0.988

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.
Soy sauce
Soy sauce
1
:
9
Nori
Nori
Contains more Vitamin B3 +49.4%
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 +∞%
Equal in Vitamin B6 - 0.159
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%
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%
Contains more Vitamin B3 +49.4%
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 +∞%
Equal in Vitamin B6 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Nori
Nori
Contains more Protein +40.1%
Contains more Fats +103.6%
Contains more Other +303.4%
Contains more Water +19.5%
Equal in Carbs - 5.11
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
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
Contains more Protein +40.1%
Contains more Fats +103.6%
Contains more Other +303.4%
Contains more Water +19.5%
Equal in Carbs - 5.11

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

Soy sauce
Soy sauce vs Soy milk
Soy milk
Soy sauce
Soy sauce vs Soybean meal
Soybean meal
Soy sauce
Soy sauce vs Soybean raw
Soybean raw
Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame

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
12%
Soy sauce
67%
Nori
Minerals Daily Need Coverage Score
112%
Soy sauce
40%
Nori

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