Shrimp vs. Walnut
Nutrition comparison of Shrimp and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and walnut:
- Both walnut and shrimp are high in calcium and protein.
- Shrimp has 14 times less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate, however, shrimp contains more Vitamin B12.
- Walnut has signficantly less cholesterol than shrimp.
- Walnut is a great source of iron.
- Walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and shrimp has 89% less calories than walnut - walnut has 654 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, shrimp is much heavier in protein, much lighter in fat and similar to walnut for carbs. Shrimp has a macronutrient ratio of 71:9:20 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | Walnut | |
|---|---|---|
| Protein | 71% | 9% |
| Carbohydrates | 9% | 8% |
| Fat | 20% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Shrimp has 14 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than shrimp - walnut has 6.7g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Shrimp has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Both walnut and shrimp are high in protein. Walnut has 12% more protein than shrimp - walnut has 15.2g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and shrimp has 96% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and walnut are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than shrimp - walnut has 1.3mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Shrimp has 53 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and shrimp has 54ug of Vitamin A.
Vitamin D
Shrimp and walnut contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and shrimp contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Walnut and shrimp contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and shrimp has 0.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate, however, shrimp contains more Vitamin B12. Both shrimp and walnut contain significant amounts of niacin and pantothenic acid.
| Shrimp | Walnut | |
|---|---|---|
| Thiamin | 0.02 MG | 0.341 MG |
| Riboflavin | 0.015 MG | 0.15 MG |
| Niacin | 1.778 MG | 1.125 MG |
| Pantothenic acid | 0.31 MG | 0.57 MG |
| Vitamin B6 | 0.161 MG | 0.537 MG |
| Folate | 19 UG | 98 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both walnut and shrimp are high in calcium. Walnut has 81% more calcium than shrimp - walnut has 98mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Walnut is a great source of iron and it has 12 times more iron than shrimp - walnut has 2.9mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Walnut is an excellent source of potassium and it has 290% more potassium than shrimp - walnut has 441mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than walnut per 100 grams.
| Shrimp | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 9.08 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than shrimp per 100 grams.
| Shrimp | Walnut | |
|---|---|---|
| other omega 6 | 0.002 G | 0.063 G |
| linoleic acid | 0.095 G | 38.093 G |
| Total | 0.097 G | 38.156 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 (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 walnut or shrimp contain more calories in 100 grams?Walnut is high in calories and shrimp has 90% less calories than walnut - walnut has 654 calories in 100g and shrimp has 71 calories.
Is walnut or shrimp better for protein?
Both walnut and shrimp are high in protein. Walnut has 10% more protein than shrimp - walnut has 15.2g of protein per 100 grams and shrimp has 13.6g of protein.
Does walnut or shrimp contain more calcium?
Both walnut and shrimp are high in calcium. Walnut has 80% more calcium than shrimp - walnut has 98mg of calcium in 100 grams and shrimp has 54mg of calcium.
Does walnut or shrimp contain more potassium?
Walnut is a rich source of potassium and it has 290% more potassium than shrimp - walnut has 441mg of potassium in 100 grams and shrimp has 113mg of potassium.