Soy Milk vs. Nori
Nutrition comparison of Soy Milk and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and nori:
- Both nori and soy milk are high in calcium.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Nori is an excellent source of Vitamin A, Vitamin C and potassium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and soy milk contain similar amounts of calories - nori has 35 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much lighter in protein, heavier in carbs and much heavier in fat compared to nori per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Nori | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | 46% | 33% |
| Fat | 31% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and soy milk contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Nori and soy milk contain similar amounts of dietary fiber - nori has 0.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Nori and soy milk contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Nori has 123% more protein than soy milk - nori has 5.8g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both nori and soy milk are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than soy milk - nori has 39mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has 373% more Vitamin A than soy milk - nori has 260ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than nori - soy milk has 3.7iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Nori and soy milk contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Nori and soy milk contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
| Soy Milk | Nori | |
|---|---|---|
| Thiamin | 0.029 MG | 0.098 MG |
| Riboflavin | 0.184 MG | 0.446 MG |
| Niacin | 0.425 MG | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | 0.031 MG | 0.159 MG |
| Folate | 9 UG | 146 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both nori and soy milk are high in calcium. Soy milk has 76% more calcium than nori - nori has 70mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Nori has 329% more iron than soy milk - nori has 1.8mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Nori is an excellent source of potassium and it has 192% more potassium than soy milk - nori has 356mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than soy milk per 100 grams.
| Soy Milk | Nori | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.075 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than nori per 100 grams.
| Soy Milk | Nori | |
|---|---|---|
| linoleic acid | 0.584 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.584 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Soy Milk g
()
|
Daily Values (%) |
Nori g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 milk contain more calories in 100 grams?Nori and soy milk contain similar amounts of calories - nori has 35 calories in 100g and soy milk has 43 calories.
Is nori or soy milk better for protein?
Nori has 120% more protein than soy milk - nori has 5.8g of protein per 100 grams and soy milk has 2.6g of protein.
Does nori or soy milk have more carbohydrates?
By weight, nori and soy milk contain similar amounts of carbs - nori has 5.1g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does nori or soy milk contain more calcium?
Both nori and soy milk are high in calcium. Soy milk has 80% more calcium than nori - nori has 70mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does nori or soy milk contain more potassium?
Nori is a rich source of potassium and it has 190% more potassium than soy milk - nori has 356mg of potassium in 100 grams and soy milk has 122mg of potassium.