Shrimp vs. White Beans
Nutrition comparison of Shrimp and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and white beans:
- Both shrimp and white beans are high in calcium.
- Shrimp has 22.3 times less carbohydrates than white bean.
- Shrimp is an excellent source of protein.
- White bean has more thiamin, riboflavin and folate, however, shrimp contains more niacin and Vitamin B12.
- White bean has signficantly less cholesterol than shrimp.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and shrimp has 38% less calories than white bean - shrimp has 71 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, shrimp is much heavier in protein, much lighter in carbs and heavier in fat compared to white beans per calorie. Shrimp has a macronutrient ratio of 71:9:20 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | White Beans | |
|---|---|---|
| Protein | 71% | 25% |
| Carbohydrates | 9% | 73% |
| Fat | 20% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Shrimp has 22.3 times less carbohydrates than white bean - shrimp has 0.91g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than shrimp - white bean has 4.8g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
White beans and shrimp contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Shrimp is an excellent source of protein and it has 87% more protein than white bean - shrimp has 13.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both shrimp and white beans are low in saturated fat - shrimp has 0.26g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both shrimp and white beans are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
White bean has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Shrimp has more Vitamin A than white bean - shrimp has 54ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Shrimp and white beans contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Shrimp and white beans contain similar amounts of Vitamin E - shrimp has 1.3mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Shrimp and white beans contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, riboflavin and folate, however, shrimp contains more niacin and Vitamin B12. Both shrimp and white beans contain significant amounts of pantothenic acid and Vitamin B6.
| Shrimp | White Beans | |
|---|---|---|
| Thiamin | 0.02 MG | 0.096 MG |
| Riboflavin | 0.015 MG | 0.037 MG |
| Niacin | 1.778 MG | 0.113 MG |
| Pantothenic acid | 0.31 MG | 0.185 MG |
| Vitamin B6 | 0.161 MG | 0.075 MG |
| Folate | 19 UG | 65 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both shrimp and white beans are high in calcium. White bean has 35% more calcium than shrimp - shrimp has 54mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 13 times more iron than shrimp - shrimp has 0.21mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 302% more potassium than shrimp - shrimp has 113mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than white bean per 100 grams.
| Shrimp | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.056 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both shrimp and white beans contain significant amounts of linoleic acid.
| Shrimp | White Beans | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.095 G | 0.067 G |
| Total | 0.101 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Shrimp g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does shrimp or white beans contain more calories in 100 grams?White bean is high in calories and shrimp has 40% less calories than white bean - shrimp has 71 calories in 100g and white bean has 114 calories.
Is shrimp or white beans better for protein?
Shrimp is a fantastic source of protein and it has 90% more protein than white bean - shrimp has 13.6g of protein per 100 grams and white bean has 7.3g of protein.
Does shrimp or white beans have more carbohydrates?
By weight, shrimp has 22.3 times fewer carbohydrates than white bean - shrimp has 0.91g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does shrimp or white beans contain more calcium?
Both shrimp and white beans are high in calcium. White bean has 40% more calcium than shrimp - shrimp has 54mg of calcium in 100 grams and white bean has 73mg of calcium.
Does shrimp or white beans contain more potassium?
White bean is a rich source of potassium and it has 300% more potassium than shrimp - shrimp has 113mg of potassium in 100 grams and white bean has 454mg of potassium.