Shrimp vs. Spinach
Nutrition comparison of Shrimp and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and spinach:
- Both spinach and shrimp are high in calcium.
- Shrimp is an excellent source of protein.
- Spinach has 68% less calories than shrimp.
- Spinach has more thiamin, riboflavin and folate, however, shrimp contains more niacin, pantothenic acid and Vitamin B12.
- Spinach has signficantly less cholesterol than shrimp.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 68% less calories than shrimp - spinach has 23 calories per 100 grams and shrimp has 71 calories.
| Shrimp | Spinach | |
|---|---|---|
| Protein | 71% | 40% |
| Carbohydrates | 9% | 49% |
| Fat | 20% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and shrimp are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than shrimp - spinach has 2.2g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Spinach and shrimp contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Shrimp is an excellent source of protein and it has 376% more protein than spinach - spinach has 2.9g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both spinach and shrimp are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and spinach are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Spinach has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than shrimp - spinach has 28.1mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 769% more Vitamin A than shrimp - spinach has 469ug of Vitamin A per 100 grams and shrimp has 54ug of Vitamin A.
Vitamin D
Shrimp and spinach contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach and shrimp contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than shrimp - spinach has 482.9ug of Vitamin K per 100 grams and shrimp has 0.3ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin and folate, however, shrimp contains more niacin, pantothenic acid and Vitamin B12. Both shrimp and spinach contain significant amounts of Vitamin B6.
| Shrimp | Spinach | |
|---|---|---|
| Thiamin | 0.02 MG | 0.078 MG |
| Riboflavin | 0.015 MG | 0.189 MG |
| Niacin | 1.778 MG | 0.724 MG |
| Pantothenic acid | 0.31 MG | 0.065 MG |
| Vitamin B6 | 0.161 MG | 0.195 MG |
| Folate | 19 UG | 194 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both spinach and shrimp are high in calcium. Spinach has 83% more calcium than shrimp - spinach has 99mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Spinach is a great source of iron and it has 11 times more iron than shrimp - spinach has 2.7mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Spinach is an excellent source of potassium and it has 394% more potassium than shrimp - spinach has 558mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than spinach per 100 grams.
| Shrimp | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.138 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, shrimp has more linoleic acid than spinach per 100 grams.
| Shrimp | Spinach | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.095 G | 0.026 G |
| Total | 0.101 G | 0.026 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 (%) |
Spinach 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 spinach or shrimp contain more calories in 100 grams?Spinach has 70% less calories than shrimp - spinach has 23 calories in 100g and shrimp has 71 calories.
Is spinach or shrimp better for protein?
Shrimp is a fantastic source of protein and it has 380% more protein than spinach - spinach has 2.9g of protein per 100 grams and shrimp has 13.6g of protein.
Does spinach or shrimp have more carbohydrates?
By weight, both spinach and shrimp are low in carbohydrates - spinach has 3.6g of carbs for 100g and shrimp has 0.91g of carbohydrates.
Does spinach or shrimp contain more calcium?
Both spinach and shrimp are high in calcium. Spinach has 80% more calcium than shrimp - spinach has 99mg of calcium in 100 grams and shrimp has 54mg of calcium.
Does spinach or shrimp contain more potassium?
Spinach is a rich source of potassium and it has 390% more potassium than shrimp - spinach has 558mg of potassium in 100 grams and shrimp has 113mg of potassium.