Pasta vs. Shrimp
Nutrition comparison of Pasta and Shrimp
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
shrimp
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and shrimp:
- Both pasta and shrimp are high in protein.
- Pasta has more thiamin, riboflavin, niacin and folate, however, shrimp contains more Vitamin B12.
- Pasta has signficantly less cholesterol than shrimp.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber and iron.
- Shrimp is a great source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) 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
Pasta is high in calories and shrimp has 81% less calories than pasta - pasta has 371 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to shrimp per calorie. Pasta has a macronutrient ratio of 14:82:4 and for shrimp, 71:9:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Shrimp | |
|---|---|---|
| Protein | 14% | 71% |
| Carbohydrates | 82% | 9% |
| Fat | 4% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and shrimp has 99% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than shrimp - pasta has 3.2g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Shrimp has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Both pasta and shrimp are high in protein. Pasta is very similar to pasta for protein - pasta has 13g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both pasta and shrimp are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and pasta are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and pasta does not contain significant amounts.
cholesterol
Pasta has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Shrimp has more Vitamin A than pasta - shrimp has 54ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Shrimp and pasta contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and shrimp contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Pasta and shrimp contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and shrimp has 0.3ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin and folate, however, shrimp contains more Vitamin B12. Both pasta and shrimp contain significant amounts of pantothenic acid and Vitamin B6.
| Pasta | Shrimp | |
|---|---|---|
| Thiamin | 0.891 MG | 0.02 MG |
| Riboflavin | 0.4 MG | 0.015 MG |
| Niacin | 7.177 MG | 1.778 MG |
| Pantothenic acid | 0.431 MG | 0.31 MG |
| Vitamin B6 | 0.142 MG | 0.161 MG |
| Folate | 237 UG | 19 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Shrimp is a great source of calcium and it has 157% more calcium than pasta - pasta has 21mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Pasta is an excellent source of iron and it has 14 times more iron than shrimp - pasta has 3.3mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Pasta is a great source of potassium and it has 97% more potassium than shrimp - pasta has 223mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than pasta per 100 grams.
| Pasta | Shrimp | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.006 G |
| DHA | ~ | 0.07 G |
| EPA | ~ | 0.068 G |
| DPA | ~ | 0.006 G |
| Total | 0.024 G | 0.15 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than shrimp per 100 grams.
| Pasta | Shrimp | |
|---|---|---|
| linoleic acid | 0.54 G | 0.095 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.54 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.
Pasta 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 pasta or shrimp contain more calories in 100 grams?Pasta is high in calories and shrimp has 80% less calories than pasta - pasta has 371 calories in 100g and shrimp has 71 calories.
Is pasta or shrimp better for protein?
Both pasta and shrimp are high in protein. Pasta is very similar to pasta for protein - pasta has 13g of protein per 100 grams and shrimp has 13.6g of protein.
Does pasta or shrimp have more carbohydrates?
By weight, pasta is high in carbohydrates and shrimp has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and shrimp has 0.91g of carbohydrates.
Does pasta or shrimp contain more iron?
Pasta is an abundant source of iron and it has 14 times more iron than shrimp - pasta has 3.3mg of iron in 100 grams and shrimp has 0.21mg of iron.