Shrimp vs. Pumpkin Seeds
Nutrition comparison of Shrimp and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and pumpkin seeds:
- Both pumpkin seeds and shrimp are high in calcium and protein.
- Pumpkin seed has more riboflavin, however, shrimp contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Pumpkin seed has signficantly less cholesterol than shrimp.
- Pumpkin seed is an excellent source of dietary fiber, iron and potassium.
- Shrimp has 13 times less saturated fat than pumpkin seed.
USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and shrimp has 84% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, shrimp is much heavier in protein, much lighter in carbs and lighter in fat compared to pumpkin seeds per calorie. Shrimp has a macronutrient ratio of 71:9:20 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | Pumpkin Seeds | |
|---|---|---|
| Protein | 71% | 16% |
| Carbohydrates | 9% | 46% |
| Fat | 20% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and shrimp has 98% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than shrimp - pumpkin seed has 18.4g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Both pumpkin seeds and shrimp are high in protein. Pumpkin seed has 36% more protein than shrimp - pumpkin seed has 18.6g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Shrimp has 13 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and pumpkin seeds are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
cholesterol
Pumpkin seed has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and shrimp contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Shrimp has 17 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and shrimp has 54ug of Vitamin A.
Vitamin D
Shrimp and pumpkin seeds contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Shrimp has more Vitamin E than pumpkin seed - shrimp has 1.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Shrimp and pumpkin seeds contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, shrimp contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both shrimp and pumpkin seeds contain significant amounts of thiamin.
| Shrimp | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.02 MG | 0.034 MG |
| Riboflavin | 0.015 MG | 0.052 MG |
| Niacin | 1.778 MG | 0.286 MG |
| Pantothenic acid | 0.31 MG | 0.056 MG |
| Vitamin B6 | 0.161 MG | 0.037 MG |
| Folate | 19 UG | 9 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both pumpkin seeds and shrimp are high in calcium. Pumpkin seed is very similar to shrimp for calcium - pumpkin seed has 55mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 14 times more iron than shrimp - pumpkin seed has 3.3mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 713% more potassium than shrimp - pumpkin seed has 919mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than pumpkin seed per 100 grams.
| Shrimp | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.077 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than shrimp per 100 grams.
| Shrimp | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.095 G | 8.759 G |
| Total | 0.101 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Shrimp g
()
|
Daily Values (%) |
Pumpkin Seeds 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 % |
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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 pumpkin seeds or shrimp contain more calories in 100 grams?Pumpkin seed is high in calories and shrimp has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and shrimp has 71 calories.
Is pumpkin seeds or shrimp better for protein?
Both pumpkin seeds and shrimp are high in protein. Pumpkin seed has 40% more protein than shrimp - pumpkin seed has 18.6g of protein per 100 grams and shrimp has 13.6g of protein.
Does pumpkin seeds or shrimp have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and shrimp has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and shrimp has 0.91g of carbohydrates.
Does pumpkin seeds or shrimp contain more calcium?
Both pumpkin seeds and shrimp are high in calcium. Pumpkin seed is very similar to shrimp for calcium - pumpkin seed has 55mg of calcium in 100 grams and shrimp has 54mg of calcium.
Does pumpkin seeds or shrimp contain more iron?
Pumpkin seed is an abundant source of iron and it has 14 times more iron than shrimp - pumpkin seed has 3.3mg of iron in 100 grams and shrimp has 0.21mg of iron.
Does pumpkin seeds or shrimp contain more potassium?
Pumpkin seed is a rich source of potassium and it has 710% more potassium than shrimp - pumpkin seed has 919mg of potassium in 100 grams and shrimp has 113mg of potassium.