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.
Detailed nutritional comparison of shrimp and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Shrimp src
Image of White Beans src
Here's an infographic summarizing the nutritional differences between shrimp and white beans. marks particularly rich nutrients.

Save
nutrition comparison of shrimp vs. white beans

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.