Quinoa vs. Shrimp
Nutrition comparison of Cooked Quinoa and Shrimp
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
shrimp
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and shrimp:
- Quinoa has more thiamin, riboflavin and folate, however, shrimp contains more niacin, pantothenic acid and Vitamin B12.
- Quinoa has signficantly less cholesterol than shrimp.
- Quinoa is a great source of dietary fiber.
- Shrimp has 22.4 times less carbohydrates than quinoa.
- Shrimp is a great source of calcium.
- Shrimp is an excellent source of protein.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) 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
Quinoa is high in calories and shrimp has 41% less calories than quinoa - quinoa has 120 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and lighter in fat compared to shrimp per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for shrimp, 71:9:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Shrimp | |
|---|---|---|
| Protein | 15% | 71% |
| Carbohydrates | 71% | 9% |
| Fat | 15% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Shrimp has 22.4 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than shrimp - quinoa has 2.8g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Quinoa and shrimp contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Shrimp is an excellent source of protein and it has 209% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both quinoa and shrimp are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and quinoa are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and quinoa does not contain significant amounts.
cholesterol
Quinoa has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Shrimp has more Vitamin A than quinoa - shrimp has 54ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Shrimp and quinoa contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and shrimp contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Shrimp and quinoa contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin and folate, however, shrimp contains more niacin, pantothenic acid and Vitamin B12. Both quinoa and shrimp contain significant amounts of Vitamin B6.
| Quinoa | Shrimp | |
|---|---|---|
| Thiamin | 0.107 MG | 0.02 MG |
| Riboflavin | 0.11 MG | 0.015 MG |
| Niacin | 0.412 MG | 1.778 MG |
| Pantothenic acid | ~ | 0.31 MG |
| Vitamin B6 | 0.123 MG | 0.161 MG |
| Folate | 42 UG | 19 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Shrimp is a great source of calcium and it has 218% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Quinoa has 610% more iron than shrimp - quinoa has 1.5mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Quinoa has 52% more potassium than shrimp - quinoa has 172mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than quinoa per 100 grams.
| Quinoa | Shrimp | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.006 G |
| DHA | 0.015 G | 0.07 G |
| EPA | ~ | 0.068 G |
| DPA | ~ | 0.006 G |
| Total | 0.1 G | 0.15 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than shrimp per 100 grams.
| Quinoa | Shrimp | |
|---|---|---|
| linoleic acid | 0.974 G | 0.095 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.974 G | 0.101 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.
Cooked Quinoa 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 quinoa or shrimp contain more calories in 100 grams?Quinoa is high in calories and shrimp has 40% less calories than quinoa - quinoa has 120 calories in 100g and shrimp has 71 calories.
Is quinoa or shrimp better for protein?
Shrimp is a fantastic source of protein and it has 210% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and shrimp has 13.6g of protein.
Does quinoa or shrimp have more carbohydrates?
By weight, shrimp has 22.4 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and shrimp has 0.91g of carbohydrates.