White Rice vs. Shrimp
Nutrition comparison of Cooked White Rice and Shrimp
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
shrimp
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and shrimp:
- For omega-3 fatty acids, shrimp has more dha and epa than white rice.
- Shrimp has signficantly less carbohydrates than white rice.
- Shrimp is a great source of calcium.
- Shrimp is an excellent source of protein.
- White rice has more thiamin and folate, however, shrimp contains more Vitamin B6 and Vitamin B12.
- White rice has signficantly less cholesterol than shrimp.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, 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
White rice is high in calories and shrimp has 45% less calories than white rice - white rice has 130 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to shrimp per calorie. White rice has a macronutrient ratio of 8:91:2 and for shrimp, 71:9:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Shrimp | |
|---|---|---|
| Protein | 8% | 71% |
| Carbohydrates | 91% | 9% |
| Fat | 2% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Shrimp has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
White rice has more dietary fiber than shrimp - white rice has 0.3g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Shrimp is an excellent source of protein and it has 472% more protein than white rice - white rice has 2.4g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both white rice and shrimp are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and white rice are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
White rice has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Shrimp has more Vitamin A than white rice - shrimp has 54ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Shrimp and white rice contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Shrimp has more Vitamin E than white rice - shrimp has 1.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Shrimp and white rice contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, shrimp contains more Vitamin B6 and Vitamin B12. Both white rice and shrimp contain significant amounts of riboflavin, niacin and pantothenic acid.
| White Rice | Shrimp | |
|---|---|---|
| Thiamin | 0.167 MG | 0.02 MG |
| Riboflavin | 0.016 MG | 0.015 MG |
| Niacin | 1.835 MG | 1.778 MG |
| Pantothenic acid | 0.411 MG | 0.31 MG |
| Vitamin B6 | 0.05 MG | 0.161 MG |
| Folate | 58 UG | 19 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Shrimp is a great source of calcium and it has 17 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
White rice has 610% more iron than shrimp - white rice has 1.5mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Shrimp has 290% more potassium than white rice - white rice has 29mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, shrimp has more DHA and EPA than white rice per 100 grams. Both white rice and shrimp contain small amounts of alpha linoleic acid (ALA).
| White Rice | Shrimp | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.006 G |
| DHA | ~ | 0.07 G |
| EPA | ~ | 0.068 G |
| DPA | ~ | 0.006 G |
| Total | 0.01 G | 0.15 G |
omega 6s
Comparing omega-6 fatty acids, shrimp has more linoleic acid than white rice per 100 grams.
| White Rice | Shrimp | |
|---|---|---|
| linoleic acid | 0.046 G | 0.095 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.046 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) .
Cooked White Rice 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 white rice or shrimp contain more calories in 100 grams?White rice is high in calories and shrimp has 50% less calories than white rice - white rice has 130 calories in 100g and shrimp has 71 calories.
Is white rice or shrimp better for protein?
Shrimp is a fantastic source of protein and it has 470% more protein than white rice - white rice has 2.4g of protein per 100 grams and shrimp has 13.6g of protein.
Does white rice or shrimp have more carbohydrates?
By weight, shrimp has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and shrimp has 0.91g of carbohydrates.