Shrimp vs. Black Beans
Nutrition comparison of Shrimp and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and black beans:
- Black bean has more thiamin, riboflavin and folate, however, shrimp contains more niacin, Vitamin B6 and Vitamin B12.
- Black bean has signficantly less cholesterol than shrimp.
- Black bean has signficantly more iron than shrimp.
- Black bean is an excellent source of dietary fiber and potassium.
- Shrimp has 17.1 times less carbohydrates than black bean.
- Shrimp is a great source of calcium.
- Shrimp is an excellent source of protein.
USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Shrimp has 22% less calories than black bean - shrimp has 71 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, shrimp is much heavier in protein, much lighter in carbs and heavier in fat compared to black beans per calorie. Shrimp has a macronutrient ratio of 71:9:20 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | Black Beans | |
|---|---|---|
| Protein | 71% | 26% |
| Carbohydrates | 9% | 71% |
| Fat | 20% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Shrimp has 17.1 times less carbohydrates than black bean - shrimp has 0.91g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than shrimp - black bean has 6.9g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Black beans and shrimp contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Shrimp is an excellent source of protein and it has 126% more protein than black bean - shrimp has 13.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both shrimp and black beans are low in saturated fat - shrimp has 0.26g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both shrimp and black beans are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Black bean has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than shrimp - black bean has 2.7mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Shrimp has more Vitamin A than black bean - shrimp has 54ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Shrimp and black beans contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Shrimp and black beans contain similar amounts of Vitamin E - shrimp has 1.3mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Shrimp and black beans contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate, however, shrimp contains more niacin, Vitamin B6 and Vitamin B12. Both shrimp and black beans contain significant amounts of pantothenic acid.
| Shrimp | Black Beans | |
|---|---|---|
| Thiamin | 0.02 MG | 0.14 MG |
| Riboflavin | 0.015 MG | 0.12 MG |
| Niacin | 1.778 MG | 0.62 MG |
| Pantothenic acid | 0.31 MG | 0.184 MG |
| Vitamin B6 | 0.161 MG | 0.055 MG |
| Folate | 19 UG | 61 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Shrimp is a great source of calcium and it has 54% more calcium than black bean - shrimp has 54mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than shrimp - shrimp has 0.21mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 173% more potassium than shrimp - shrimp has 113mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than black bean per 100 grams.
| Shrimp | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.057 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both shrimp and black beans contain significant amounts of linoleic acid.
| Shrimp | Black Beans | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.095 G | 0.068 G |
| Total | 0.101 G | 0.068 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.
Note: The specific food items compared are: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Black Beans (Beans, black turtle, mature seeds, canned) .
Shrimp g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does shrimp or black beans contain more calories in 100 grams?Shrimp has 20% less calories than black bean - shrimp has 71 calories in 100g and black bean has 91 calories.
Is shrimp or black beans better for protein?
Shrimp is a fantastic source of protein and it has 130% more protein than black bean - shrimp has 13.6g of protein per 100 grams and black bean has 6g of protein.
Does shrimp or black beans have more carbohydrates?
By weight, shrimp has 17.1 times fewer carbohydrates than black bean - shrimp has 0.91g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does shrimp or black beans contain more potassium?
Black bean is a rich source of potassium and it has 170% more potassium than shrimp - shrimp has 113mg of potassium in 100 grams and black bean has 308mg of potassium.