Soy Sauce vs. Nori
Nutrition comparison of Soy Sauce and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and nori:
- Both nori and soy sauce are high in potassium.
- Nori has more thiamin, riboflavin and folate.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
- Soy sauce is a great source of protein.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and soy sauce contain similar amounts of calories - nori has 35 calories per 100 grams and soy sauce has 53 calories.
| Soy Sauce | Nori | |
|---|---|---|
| Protein | 56% | 50% |
| Carbohydrates | 34% | 44% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and soy sauce contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has 167% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Nori and soy sauce contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 40% more protein than nori - nori has 5.8g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both nori and soy sauce are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than soy sauce - nori has 39mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than soy sauce - nori has 260ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Nori has more Vitamin E than soy sauce - nori has 1mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Nori and soy sauce contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Nori has more thiamin, riboflavin and folate. Both soy sauce and nori contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Soy Sauce | Nori | |
|---|---|---|
| Thiamin | 0.033 MG | 0.098 MG |
| Riboflavin | 0.165 MG | 0.446 MG |
| Niacin | 2.196 MG | 1.47 MG |
| Pantothenic acid | 0.297 MG | 0.521 MG |
| Vitamin B6 | 0.148 MG | 0.159 MG |
| Folate | 14 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 112% more calcium than soy sauce - nori has 70mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Nori and soy sauce contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both nori and soy sauce are high in potassium. Soy sauce has 22% more potassium than nori - nori has 356mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy sauce has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than soy sauce per 100 grams.
| Soy Sauce | Nori | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.029 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than nori per 100 grams.
| Soy Sauce | Nori | |
|---|---|---|
| linoleic acid | 0.234 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.234 G | 0.013 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soy Sauce or Nori .
Soy Sauce g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or soy sauce contain more calories in 100 grams?Nori and soy sauce contain similar amounts of calories - nori has 35 calories in 100g and soy sauce has 53 calories.
Is nori or soy sauce better for protein?
Soy sauce is a great source of protein and it has 40% more protein than nori - nori has 5.8g of protein per 100 grams and soy sauce has 8.1g of protein.
Does nori or soy sauce have more carbohydrates?
By weight, nori and soy sauce contain similar amounts of carbs - nori has 5.1g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does nori or soy sauce contain more calcium?
Nori is a rich source of calcium and it has 110% more calcium than soy sauce - nori has 70mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does nori or soy sauce contain more potassium?
Both nori and soy sauce are high in potassium. Soy sauce has 20% more potassium than nori - nori has 356mg of potassium in 100 grams and soy sauce has 435mg of potassium.