Soy sauce vs. Seaweed — In-Depth Nutrition Comparison
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How are soy sauce and seaweed different?
- Soy sauce is richer in manganese, phosphorus, vitamin B6, and vitamin B3, while seaweed is higher in vitamin K, folate, iron, calcium, and magnesium.
- Soy sauce covers your daily need for sodium, 229% more than seaweed.
- Soy sauce contains 74 times more vitamin B6 than seaweed. Soy sauce contains 0.148mg of vitamin B6, while seaweed contains 0.002mg.
- Seaweed is lower in sodium.
Soy sauce made from soy and wheat (shoyu) and Seaweed, kelp, raw types were used in this article.
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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.
| Contains more PotassiumPotassium | +388.8% |
| Contains more PhosphorusPhosphorus | +295.2% |
| Contains more ManganeseManganese | +409% |
| Contains more MagnesiumMagnesium | +63.5% |
| Contains more CalciumCalcium | +409.1% |
| Contains more IronIron | +96.6% |
| Contains more CopperCopper | +202.3% |
| Contains more ZincZinc | +41.4% |
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +40% |
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.
| Contains more Vitamin B3Vitamin B3 | +367.2% |
| Contains more Vitamin B6Vitamin B6 | +7300% |
| Contains more CholineCholine | +43% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +51.5% |
| Contains more Vitamin B5Vitamin B5 | +116.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1185.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +384.5% |
| Contains more OtherOther | +130.1% |
| Contains more CarbsCarbs | +94.1% |
| Contains more WaterWater | +14.7% |
~equal in
Fats
~0.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.4% |
| Contains more Poly. FatPolyunsaturated fat | +459.6% |
| Contains more Mono. FatMonounsaturated fat | +11.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5493mg | 233mg | 229% |
| Vitamin K | 0µg | 66µg | 55% |
| Folate | 14µg | 180µg | 42% |
| Manganese | 1.018mg | 0.2mg | 36% |
| Iron | 1.45mg | 2.85mg | 18% |
| Phosphorus | 166mg | 42mg | 18% |
| Calcium | 33mg | 168mg | 14% |
| Protein | 8.14g | 1.68g | 13% |
| Vitamin B3 | 2.196mg | 0.47mg | 11% |
| Vitamin B6 | 0.148mg | 0.002mg | 11% |
| Magnesium | 74mg | 121mg | 11% |
| Copper | 0.043mg | 0.13mg | 10% |
| Potassium | 435mg | 89mg | 10% |
| Vitamin B5 | 0.297mg | 0.642mg | 7% |
| Vitamin E | 0mg | 0.87mg | 6% |
| Zinc | 0.87mg | 1.23mg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Fiber | 0.8g | 1.3g | 2% |
| Carbs | 4.93g | 9.57g | 2% |
| Choline | 18.3mg | 12.8mg | 1% |
| Saturated fat | 0.073g | 0.247g | 1% |
| Polyunsaturated fat | 0.263g | 0.047g | 1% |
| Calories | 53kcal | 43kcal | 1% |
| Vitamin B1 | 0.033mg | 0.05mg | 1% |
| Vitamin B2 | 0.165mg | 0.15mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Fats | 0.57g | 0.56g | 0% |
| Net carbs | 4.13g | 8.27g | N/A |
| Sugar | 0.4g | 0.6g | N/A |
| Selenium | 0.5µg | 0.7µg | 0% |
| Monounsaturated fat | 0.088g | 0.098g | 0% |
| Tryptophan | 0.096mg | 0.048mg | 0% |
| Threonine | 0.271mg | 0.055mg | 0% |
| Isoleucine | 0.318mg | 0.076mg | 0% |
| Leucine | 0.537mg | 0.083mg | 0% |
| Lysine | 0.381mg | 0.082mg | 0% |
| Methionine | 0.097mg | 0.025mg | 0% |
| Phenylalanine | 0.353mg | 0.043mg | 0% |
| Valine | 0.332mg | 0.072mg | 0% |
| Histidine | 0.174mg | 0.024mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
33%
Minerals Daily Need Coverage Score
112%
41%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.174g)
Which food contains less Sodium?
Seaweed contains less Sodium (difference - 5260mg)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seaweed is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.