Shrimp vs. Kale
Nutrition comparison of Shrimp and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and kale:
- Both kale and shrimp are high in calcium.
- Kale has 51% less calories than shrimp.
- Kale has more thiamin, riboflavin and folate, however, shrimp contains more Vitamin B12.
- Kale has signficantly less cholesterol than shrimp.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
- 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 51% less calories than shrimp - kale has 35 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 kale per calorie. Shrimp has a macronutrient ratio of 71:9:20 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | Kale | |
|---|---|---|
| Protein | 71% | 28% |
| Carbohydrates | 9% | 41% |
| Fat | 20% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and shrimp are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than shrimp - kale has 4.1g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Kale and shrimp contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Shrimp is an excellent source of protein and it has 366% more protein than kale - kale has 2.9g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both kale and shrimp are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and kale are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than shrimp - kale has 93.4mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 346% more Vitamin A than shrimp - kale has 241ug of Vitamin A per 100 grams and shrimp has 54ug of Vitamin A.
Vitamin D
Shrimp and kale contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and shrimp contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 1297 times more Vitamin K than shrimp - kale has 389.6ug of Vitamin K per 100 grams and shrimp has 0.3ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate, however, shrimp contains more Vitamin B12. Both shrimp and kale contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Shrimp | Kale | |
|---|---|---|
| Thiamin | 0.02 MG | 0.113 MG |
| Riboflavin | 0.015 MG | 0.347 MG |
| Niacin | 1.778 MG | 1.18 MG |
| Pantothenic acid | 0.31 MG | 0.37 MG |
| Vitamin B6 | 0.161 MG | 0.147 MG |
| Folate | 19 UG | 62 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both kale and shrimp are high in calcium. Kale has 370% more calcium than shrimp - kale has 254mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Kale has 662% more iron than shrimp - kale has 1.6mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Kale is an excellent source of potassium and it has 208% more potassium than shrimp - kale has 348mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than kale per 100 grams.
| Shrimp | Kale | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.378 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than shrimp per 100 grams.
| Shrimp | Kale | |
|---|---|---|
| other omega 6 | 0.034 G | 0.003 G |
| linoleic acid | 0.095 G | 0.291 G |
| Total | 0.129 G | 0.294 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.
Shrimp g
()
|
Daily Values (%) |
Kale 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 kale or shrimp contain more calories in 100 grams?Kale has 50% less calories than shrimp - kale has 35 calories in 100g and shrimp has 71 calories.
Is kale or shrimp better for protein?
Shrimp is a fantastic source of protein and it has 370% more protein than kale - kale has 2.9g of protein per 100 grams and shrimp has 13.6g of protein.
Does kale or shrimp have more carbohydrates?
By weight, both kale and shrimp are low in carbohydrates - kale has 4.4g of carbs for 100g and shrimp has 0.91g of carbohydrates.
Does kale or shrimp contain more calcium?
Both kale and shrimp are high in calcium. Kale has 370% more calcium than shrimp - kale has 254mg of calcium in 100 grams and shrimp has 54mg of calcium.
Does kale or shrimp contain more potassium?
Kale is a rich source of potassium and it has 210% more potassium than shrimp - kale has 348mg of potassium in 100 grams and shrimp has 113mg of potassium.