Chicken vs Shrimp Nutrition Comparison — Protein, Cholesterol, Calories & More
Summary
Chicken is richer in proteins, iron, zinc, and vitamins B2, B3, B5, and B6. In comparison, shrimp is richer in magnesium, phosphorus, copper, calcium, selenium, and choline. However, shrimp is higher in sodium. Comparatively, chicken meat with skin is higher in total fats and calories. Chicken is cheaper than shrimp.
Table of contents
Introduction
Chicken and shrimp are among the most commonly used animal-based foods consumed worldwide.
Chicken meat is more commonly used in comparison to shrimp.
One of the main and general differences is that chicken meat is poultry, and shrimp is a seafood crustacean.
In this article, we will be compared chicken and shrimp on three different levels of differences.
First, we will discuss some general differences. Then we will compare their nutritional content and their health impacts based on differences.
General differences
As mentioned above, chicken is poultry, and shrimp is a seafood crustacean. Due to this reason, some cultures and religions do not consume shrimp because they are considered unclean.
Price
The price of each type is different and significantly different. Chicken meat is much cheaper compared to shrimp. More often in different parts of the world, shrimp is considered more of a higher-end food.
Chicken is one of the cheapest types of protein.
Culinary world
Chicken is one of the most commonly used proteins in the culinary world. It is easy to prepare, accessible, and is present in nearly all cuisines around the world without exception. Rotisserie, grilling, boiling, frying, and baking. There are so many ways you can prepare chicken.
In comparison, nowadays, shrimps are found all around the world, but you won't find dishes with shrimps in all culinary cultures as compared to chicken. Preparing food with shrimp needs more skills than preparing chicken.
Taste and flavor
Chicken has many different parts that have different nutritional and flavor profiles. These parts are wings, breasts, drumsticks, and thighs. In comparison, shrimps are a one-piece protein.
Chicken breast, for example, is a dryer piece than the thigh. However, chicken, all in all, has a similar flavor regarding its parts. Shrimp, on the other hand, has a specific seafood taste.
Nutritional content comparison
This section will compare 100g of each food in cooked forms focusing on their nutrients.
Calories
Chicken contains double the amount of calories compared to shrimp.
100g of chicken contains 240 calories, whereas 100g of shrimp contains 120 calories.
This difference is very significant.
Carbs
Their carb content is negligible.
Fats
Shrimp has a negligible amount of fat. In comparison, chicken is higher in fats and contains 14g of fats and the highest amount of fatty acids is that of monounsaturated fats. Comparatively, it is higher in saturated fats aswell. In this article, we are considering the skin and meat of chicken.
If we consider skinless chicken, then the fat content would be much lower. In turn, the calories would be lower aswell.
Shrimp is higher in dietary cholesterol. However, shrimp is low in fats.
Below we can visualize their distribution diagrams.
@fattypecoverage
Proteins
Chicken meat is richer in protein compared to shrimp.
Chicken contains 27g of protein, whereas shrimp contains 22g of protein.
These are the macronutrient distributions of these foods.
Macronutrient Comparison
Contains
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ProteinProtein
+19.8%
Contains
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FatsFats
+700%
Contains
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CarbsCarbs
+∞%
Contains
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WaterWater
+20.4%
Minerals
Chicken is richer in zinc and iron. In comparison, shrimp is relatively more mineral-dense than chicken. Shrimp is richer in selenium, calcium, choline, copper, phosphorus, and magnesium. However, it is also high in sodium.
Mineral Comparison
Contains
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PotassiumPotassium
+31.2%
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IronIron
+293.8%
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ZincZinc
+19%
Contains
less
SodiumSodium
-91.3%
Contains
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MagnesiumMagnesium
+60.9%
Contains
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CalciumCalcium
+506.7%
Contains
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CopperCopper
+290.9%
Contains
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PhosphorusPhosphorus
+68.1%
Contains
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ManganeseManganese
+145%
Contains
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SeleniumSelenium
+107.1%
Vitamins
Chicken is richer in vitamins B2, B3, B5, and B6 (riboflavin, niacin, pantothenic acid, and pyridoxine). In comparison, shrimp is richer in vitamins B12(cobalamine) and E.
Vitamin Comparison
Contains
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Vitamin B1Vitamin B1
+96.9%
Contains
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Vitamin B2Vitamin B2
+600%
Contains
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Vitamin B3Vitamin B3
+216.9%
Contains
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Vitamin B5Vitamin B5
+98.5%
Contains
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Vitamin B6Vitamin B6
+65.3%
Contains
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Vitamin KVitamin K
+500%
Contains
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Vitamin AVitamin A
+87%
Contains
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Vitamin EVitamin E
+714.8%
Contains
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Vitamin DVitamin D
+∞%
Contains
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Vitamin B12Vitamin B12
+453.3%
Contains
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FolateFolate
+380%
Contains
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CholineCholine
+105.5%
Health impacts
Chicken meat and shrimp are among the best proteins to add to your diet.
They are well-balanced and rich in protein. In addition, they have a lower risk of negative health impacts associated with them compared to other sources of protein, such as red meat.
Here we will focus on differences regarding their health impacts, not similarities and general benefits.
Chicken is a cheap source of protein since it's richer in protein; you will feel fuller for a longer duration compared to shrimp. In addition, since it's cheaper, there is more chance to eat more chicken, so higher protein quantities keep you full for longer, slow down digestion, decreasing glucose spikes. This is a very important feature that people often do not consider.
When your plate is rich in protein (and fiber), you will have a longer duration of fullness and won't feel hungry that frequently. (1)
Diabetic individuals have to follow a certain regulated diet. This diet includes protein-rich meals, which are important to regulate postprandial glucose spikes. (2)
However, chicken with skin has a disadvantage over shrimp and over skinless chicken itself because when chicken is pan-fried, over-broiled, or barbequed, the skin when gets exposed to high heat and gets burned, contains carcinogenic compounds such as HAAs (heterocyclic aromatic amines). These HAAs are not found in chicken when roasted or baked in moderate temperatures without burning them.
HAAs in overcooked chicken is linked with increased risks of colorectal cancer. (3)
Another aspect to consider is the overuse of antibiotics in farmed shrimps. Although farmed chickens are also exposed to a lot of antibiotics, however, when it comes to shrimps, it is a serious concern for the FDA. (4)
Shellfish allergy
Shrimps contain tropomyosin, which is a trigger for people who have a shellfish allergy. After consuming shrimp, these individuals can go into a serious anaphylactic shock which can be fatal. It is important not to consume shellfish if you have allergies. (5)
Vitamins and health
Shrimp is a richer source of vitamin E and vitamin B12. Vitamin E is an antioxidant that, in turn, reduces oxidative stress, which in turn, reduces the risks of different cancers.
Shrimp is also an important source of vitamin B12 which in turn it decreases the risks of vitamin B12 megaloblastic anemia. (6) (7)
Conversely, chicken is richer in vitamins B2, B3, B5, and B6. Having an adequate diet rich in B complex vitamins is important for overall physiology and health. (8)
Minerals and health
Chicken is richer in iron and zinc. These are essential minerals that the body requires. Iron is an important mineral to consume because a low iron diet is linked with increased risks of iron deficiency anemia. (9)
Zinc is also a very important mineral that the body requires for different metabolic processes. (10)
Shrimp is a food high in sodium. We must be careful of sodium consumption especially long term because it increases risks of cardiovascular diseases such as hypertension, which increases risks of overall mortality rates. (11)
In turn, chicken is low in sodium.
Shrimp is also a greater magnesium, copper, selenium, choline, and phosphorus source. These minerals are essential in several metabolic and biochemical processes in the body.
Copper is important in several biochemical processes. (12)
Magnesium is essential for bone health. (13)
Selenium is an important mineral in the immune system. Phosphorus is essential when it comes to bone health and most pathways regarding energy production. (14)(15)
Choline is important in the biochemical process of acetylcholine, the neurotransmitter formation. In addition, choline is important in liver metabolic pathways and homocysteine metabolism. (16)
References
- https://pubmed.ncbi.nlm.nih.gov/18469287/
- https://pubmed.ncbi.nlm.nih.gov/14522731/
- https://pubmed.ncbi.nlm.nih.gov/7553619/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8495020/
- https://pubmed.ncbi.nlm.nih.gov/20412131/
- https://pubmed.ncbi.nlm.nih.gov/17628169/
- https://pubmed.ncbi.nlm.nih.gov/28722952/
- https://pubmed.ncbi.nlm.nih.gov/35933667/
- https://pubmed.ncbi.nlm.nih.gov/33285139/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/
- https://pubmed.ncbi.nlm.nih.gov/31438636/
- https://pubmed.ncbi.nlm.nih.gov/24440710/
- https://pubmed.ncbi.nlm.nih.gov/23969766/
- https://pubmed.ncbi.nlm.nih.gov/29489289/
- https://pubmed.ncbi.nlm.nih.gov/34112356/
- https://pubmed.ncbi.nlm.nih.gov/32993309/
Infographic
Fat Type Comparison
| Contains more Mono. FatMonounsaturated Fat | +1379.2% |
| Contains more Poly. FatPolyunsaturated fat | +403.4% |
| Contains less Sat. FatSaturated Fat | -86.3% |
Comparison summary table
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 239kcal | 119kcal |
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| Protein | 27.3g | 22.78g |
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| Fats | 13.6g | 1.7g |
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| Net carbs | 0g | 1.52g |
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| Carbs | 0g | 1.52g |
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| Cholesterol | 88mg | 211mg |
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| Vitamin D | 2IU | 4IU |
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| Magnesium | 23mg | 37mg |
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| Calcium | 15mg | 91mg |
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| Potassium | 223mg | 170mg |
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| Iron | 1.26mg | 0.32mg |
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| Copper | 0.066mg | 0.258mg |
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| Zinc | 1.94mg | 1.63mg |
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| Phosphorus | 182mg | 306mg |
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| Sodium | 82mg | 947mg |
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| Vitamin A | 161IU | 301IU |
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| Vitamin A | 48µg | 90µg |
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| Vitamin E | 0.27mg | 2.2mg |
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| Vitamin D | 0µg | 0.1µg |
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| Manganese | 0.02mg | 0.049mg |
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| Selenium | 23.9µg | 49.5µg |
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| Vitamin B1 | 0.063mg | 0.032mg |
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| Vitamin B2 | 0.168mg | 0.024mg |
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| Vitamin B3 | 8.487mg | 2.678mg |
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| Vitamin B5 | 1.03mg | 0.519mg |
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| Vitamin B6 | 0.4mg | 0.242mg |
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| Vitamin B12 | 0.3µg | 1.66µg |
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| Vitamin K | 2.4µg | 0.4µg |
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| Folate | 5µg | 24µg |
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| Trans Fat | 0.035g |
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| Choline | 65.9mg | 135.4mg |
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| Saturated Fat | 3.79g | 0.521g |
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| Monounsaturated Fat | 5.34g | 0.361g |
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| Polyunsaturated fat | 2.97g | 0.59g |
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| Tryptophan | 0.305mg | 0.26mg |
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| Threonine | 1.128mg | 0.904mg |
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| Isoleucine | 1.362mg | 1.05mg |
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| Leucine | 1.986mg | 1.95mg |
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| Lysine | 2.223mg | 2.172mg |
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| Methionine | 0.726mg | 0.665mg |
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| Phenylalanine | 1.061mg | 0.992mg |
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| Valine | 1.325mg | 1.067mg |
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| Histidine | 0.802mg | 0.501mg |
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| Omega-3 - EPA | 0.01g | 0.135g |
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| Omega-3 - DHA | 0.04g | 0.141g |
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| Omega-3 - DPA | 0.02g | 0.012g |
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| Omega-6 - Eicosadienoic acid | 0.012g |
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Which food is preferable for your diet?
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
- Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171971/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.