Egg White vs. Shrimp
Nutrition comparison of Egg White and Shrimp
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
shrimp
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and shrimp:
- Both egg white and shrimp are high in protein.
- Egg white has signficantly less cholesterol than shrimp.
- Shrimp has more thiamin, niacin, Vitamin B6, folate and Vitamin B12, however, egg white contains more riboflavin.
- Shrimp is a great source of calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white and shrimp contain similar amounts of calories - egg white has 52 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, egg white is heavier in protein, lighter in carbs and lighter in fat compared to shrimp per calorie. Egg white has a macronutrient ratio of 89:5:6 and for shrimp, 71:9:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Shrimp | |
|---|---|---|
| Protein | 89% | 71% |
| Carbohydrates | 5% | 9% |
| Fat | 6% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and shrimp are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
sugar
Egg white and shrimp contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Both egg white and shrimp are high in protein. Shrimp has 25% more protein than egg white - egg white has 10.9g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both shrimp and egg white are low in saturated fat - shrimp has 0.26g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both shrimp and egg white are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Shrimp has more Vitamin A than egg white - shrimp has 54ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Shrimp and egg white contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Shrimp has more Vitamin E than egg white - shrimp has 1.3mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Shrimp and egg white contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Shrimp has more thiamin, niacin, Vitamin B6, folate and Vitamin B12, however, egg white contains more riboflavin. Both egg white and shrimp contain significant amounts of pantothenic acid.
| Egg White | Shrimp | |
|---|---|---|
| Thiamin | 0.004 MG | 0.02 MG |
| Riboflavin | 0.439 MG | 0.015 MG |
| Niacin | 0.105 MG | 1.778 MG |
| Pantothenic acid | 0.19 MG | 0.31 MG |
| Vitamin B6 | 0.005 MG | 0.161 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 0.09 UG | 1.11 UG |
Minerals
calcium
Shrimp is a great source of calcium and it has 671% more calcium than egg white - egg white has 7mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Egg white and shrimp contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Egg white has 44% more potassium than shrimp - egg white has 163mg of potassium per 100 grams and shrimp has 113mg of potassium.
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.
Egg White g
()
|
Daily Values (%) |
Shrimp 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 egg white or shrimp contain more calories in 100 grams?Egg white and shrimp contain similar amounts of calories - egg white has 52 calories in 100g and shrimp has 71 calories.
Is egg white or shrimp better for protein?
Both egg white and shrimp are high in protein. Shrimp has 30% more protein than egg white - egg white has 10.9g of protein per 100 grams and shrimp has 13.6g of protein.