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

Nori vs. Soy sauce — In-Depth Nutrition Comparison

Compare

How are nori and soy sauce different?

  • Nori is higher in vitamin A, vitamin C, folate, copper, vitamin B2, vitamin E, and vitamin B1; however, soy sauce is richer in magnesium and phosphorus.
  • Daily need coverage for sodium for 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +112.1%
Contains more IronIron +24.1%
Contains more CopperCopper +514%
Contains more ZincZinc +20.7%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +3600%
Contains more PotassiumPotassium +22.2%
Contains more PhosphorusPhosphorus +186.2%
~equal in Manganese ~1.018mg

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +197%
Contains more Vitamin B2Vitamin B2 +170.3%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +942.9%
Contains more Vitamin B3Vitamin B3 +49.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.148mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Soy sauce DV% diff.
Sodium 48mg 5493mg 237%
Vitamin C 39mg 0mg 43%
Folate 146µg 14µg 33%
Vitamin A 260µg 0µg 29%
Copper 0.264mg 0.043mg 25%
Vitamin B2 0.446mg 0.165mg 22%
Magnesium 2mg 74mg 17%
Phosphorus 58mg 166mg 15%
Vitamin E 1mg 0mg 7%
Protein 5.81g 8.14g 5%
Vitamin B1 0.098mg 0.033mg 5%
Vitamin B3 1.47mg 2.196mg 5%
Calcium 70mg 33mg 4%
Iron 1.8mg 1.45mg 4%
Vitamin B5 0.521mg 0.297mg 4%
Vitamin K 4µg 0µg 3%
Potassium 356mg 435mg 2%
Fiber 0.3g 0.8g 2%
Zinc 1.05mg 0.87mg 2%
Calories 35kcal 53kcal 1%
Manganese 0.988mg 1.018mg 1%
Vitamin B6 0.159mg 0.148mg 1%
Choline 10.4mg 18.3mg 1%
Polyunsaturated fat 0.11g 0.263g 1%
Protein per 100 calories 17g 15g N/A
Calories per 10 g protein 60kcal 65kcal N/A
Weight per 100 calories 286g 189g N/A
Fats 0.28g 0.57g 0%
Net carbs 4.81g 4.13g N/A
Carbs 5.11g 4.93g 0%
Sugar 0.49g 0.4g N/A
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.061g 0.073g 0%
Monounsaturated fat 0.025g 0.088g 0%
Tryptophan 0.043mg 0.096mg 0%
Threonine 0.232mg 0.271mg 0%
Isoleucine 0.259mg 0.318mg 0%
Leucine 0.501mg 0.537mg 0%
Lysine 0.222mg 0.381mg 0%
Methionine 0.145mg 0.097mg 0%
Phenylalanine 0.273mg 0.353mg 0%
Valine 0.402mg 0.332mg 0%
Histidine 0.14mg 0.174mg 0%
Omega-3 - EPA 0.08g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
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 WaterWater +19.5%
Contains more ProteinProtein +40.1%
Contains more FatsFats +103.6%
Contains more OtherOther +303.4%
~equal in Carbs ~4.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -16.4%
Contains more Mono. FatMonounsaturated fat +252%
Contains more Poly. FatPolyunsaturated fat +139.1%

People also compare

Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame
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

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.