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Shrimp vs. Salmon — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on March 21, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Shrimp
vs
Salmon

Summary

Shrimp is richer in vitamin E, selenium, choline, phosphorus, zinc, calcium, magnesium, and copper. Salmon is richer in omega-3 fats, vitamin B complex, vitamin D, and potassium. Salmon is higher in calories, and total fats, and shrimp are higher in sodium.

Introduction

The salmon is an anadromous type of fish, meaning that part of their life cycle is in saltwater, and the other is in freshwater. Salmon is one of the healthiest fish in the culinary world. They are rich in protein, omega-3 fats, and vitamin D. Farmed salmon is available mainly in markets. In some cultures, such as the Nordic countries, it is considered the primary source of protein.

On the other hand, shrimp are saltwater animals. Like salmon, most shrimp in the market are farmed and not fished. Shrimp is the most popular and consumed seafood in the United States. However, Asian countries, like Japan and others, have the highest number of shrimp consumers. Shrimp is rich in omega-3 fats, calcium, and a good source of protein.

Both salmon and shrimp are classified as low-mercury seafood.

In this article, we will compare the nutritional content, the health impact, and the downsides of salmon and shrimp.

It is important to note that the salmon and shrimp consumption methods discussed in this article are in their cooked state. To preserve their nutritional value, we will discuss salmon in its grilled state and shrimp in its cooked (on medium heat) state.

Nutrition

Calories

Salmon is higher in calories compared to shrimp. Salmon contains 206 calories per 100g, while shrimp contains 119 calories per 100g.

Macronutrients 

Salmon and shrimp are equally rich in protein. In addition to their protein content, they are highly rich in essential amino acids that are the building blocks of proteins (similar to non-essential amino acids). Essential amino acids must be consumed because the human body cannot synthesize them, contrary to non-essential amino acids.

Salmon has a higher fat content than shrimp, and it also has a higher content of monounsaturated and polyunsaturated fatty acids. However, it does not satisfy the daily recommended values.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
1
35% 25% 40%
Saturated Fat: Sat. Fat 0.521 g
Monounsaturated Fat: Mono. Fat 0.361 g
Polyunsaturated fat: Poly. Fat 0.59 g
Salmon
2
22% 38% 41%
Saturated Fat: Sat. Fat 2.397 g
Monounsaturated Fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated Fat -78.3%
Contains more Mono. FatMonounsaturated Fat +1058.2%
Contains more Poly. FatPolyunsaturated fat +671.7%

Salmon contains higher amounts of omega-3 fatty acids compared to shrimp.

It is important to note that salmon and shrimp are categorized as low-carbohydrate foods.

From the above, we can conclude that shrimp and salmon are protein-rich, low in carbohydrates, and have healthy amounts of monounsaturated and polyunsaturated fats. Salmon is more affluent in omega-3 fatty acids.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
4
23% 2% 72% 2%
Protein: 22.78 g
Fats: 1.7 g
Carbs: 1.52 g
Water: 71.56 g
Other: 2.44 g
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +205%
Contains more FatsFats +626.5%
~equal in Protein ~22.1g
~equal in Water ~64.75g
 

Vitamins

Salmon is more affluent in vitamin B complex, specifically B1, B2, B3, B5, B6, B12, and D.

Shrimp are rich in vitamin E. Shrimp also contain vitamin B complex, mostly B12. However, their amount is less than the content of vitamin B12 present in salmon.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Shrimp
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 18% 44% 3% 8% 5.5% 50% 31% 56% 208% 1% 18% 74%
Salmon
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 14% 23% 393% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin AVitamin A +30.9%
Contains more Vitamin E Vitamin E +93%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +49.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +13000%
Contains more Vitamin B1Vitamin B1 +962.5%
Contains more Vitamin B2Vitamin B2 +462.5%
Contains more Vitamin B3Vitamin B3 +200.4%
Contains more Vitamin B5Vitamin B5 +184.2%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more Vitamin B12Vitamin B12 +68.7%
Contains more FolateFolate +41.7%

Minerals

Salmon is richer in potassium. Meanwhile, shrimp is richer in selenium, choline, phosphorus, zinc, calcium, magnesium, and copper. 

Noting that shrimps are higher in sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Shrimp
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 15% 12% 86% 44% 131% 124% 6.4% 270%
Salmon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +23.3%
Contains more CalciumCalcium +506.7%
Contains more CopperCopper +426.5%
Contains more ZincZinc +279.1%
Contains more PhosphorusPhosphorus +21.4%
Contains more ManganeseManganese +206.3%
Contains more SeleniumSelenium +19.6%
Contains more PotassiumPotassium +125.9%
Contains less SodiumSodium -93.6%
~equal in Iron ~0.34mg

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Salmon and shrimp are rich sources of long-chain ω-3 fatty acids, which are beneficial for heart health. Moderate consumption of ω-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), may significantly decrease the risk of unstable angina, myocardial infarction, and sudden cardiac death (1, 2). 

A combined analysis of 4 cohort studies suggests that consuming at least 175 grams of fish or seafood per week may reduce the risk of major cardiovascular disease and mortality in patients with prior cardiovascular disease (CVD). However, this benefit is not observed in the general population (3). 

According to the National Institutes of Health, it is recommended to have a daily intake of 1.1-1.6 grams of omega-3 fatty acids. The American Heart Association suggests consuming two servings of fish or seafood (such as shrimp) per week, each weighing 3-4 ounces, to maintain a healthy diet (4). 

To obtain 1.5 grams of omega-3 fatty acids, one would need to eat about 2-3 ounces of Atlantic salmon. Fish oil supplements contain around 300 milligrams of omega-3 fatty acids per pill, though doses may vary (4). 

According to another source, it is recommended to have a diet containing approximately 500 mg/d of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can be achieved by having two fish meals per week, to reduce the risk of cardiovascular disease. For those who already have cardiovascular disease, it is recommended to take 1 g/d of omega-3 PUFAs (5). 

It should be noted that combining statins, such as Atorvastatin and Rosuvastatin, with omega-3 fats is a safe and effective treatment for dyslipidemia. This combination may also benefit patients who recently suffered from a heart attack.

However, some recent randomized clinical trials have raised questions regarding the cardiovascular benefits of fish oil. This has made it difficult for healthcare providers to recommend omega-3 PUFA supplementation in accordance with clinical guidelines. Therefore, more studies are needed to provide more accurate information on the benefits of omega-3 PUFAs (2, 6).

The consumption of salmon and shrimp in moderate amounts has many other health impacts.

In children, the consumption of salmon and shrimp ensures the development of the child’s integrative nervous system. These nerves link the sensory and motor systems together. In addition to the integrative nervous system, salmon and shrimp also contribute to the development of the neural links formed in the brain tissues responsible for cognition and processing. (7) (8)

It is also observed that the consumption of lean salmon has decreased the risk of developing diabetes. (9)

The high amounts of omega-3 fatty acids in salmon have their benefits on the brain. Studies concluded that the consumption of salmon decreases cognitive decline in older people, keeping them aware and cognitive with healthy memory in older ages. (10)

Downsides

There are downsides to both salmon and shrimp from various perspectives.

Salmon and shrimp raised in farms might have antibiotics added to their ponds to control bacterial growth. Mostly, when grown on farms that are not qualified by the government or any other agricultural supervision, they would contain above-threshold amounts of antibiotics. As consumers, one should be selective of the farms or the suppliers that provide the salmon or shrimp to overcome this issue.

Another aspect is the religious approach. When it comes to kosher food, shrimp is classified as non-kosher, meaning that Jewish people cannot consume them. On the other hand, salmon is considered kosher and can be consumed by the Jewish community.

When it comes to consuming salmon, some cuisines consume salmon in its raw state. Raw salmon is very common in Japanese cuisine. However, it is essential to note that healthcare professionals usually recommend refraining from consuming raw animal meat. Raw salmon, if not appropriately treated, may harbor various types of foodborne infections. A common parasite that harbors salmon is the Diphyllobothrium Latium, a fish tapeworm that causes vitamin B12 deficiency in humans.

Salmon is cured and aged in some countries with salt to preserve it throughout winter. Cured salmon is also considered a delicacy in some cuisines. However, patients who suffer from health problems related to high sodium must be careful when consuming this kind of salmon.

Pollution is a significant factor in wild shrimp. If the sea is polluted from the zone where the shrimp are fished, it might cause serious health problems. So, one must always be careful of the suppliers that provide shrimp.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: March 21, 2024
Medically reviewed by Elen Khachatrian

Infographic

Shrimp vs Salmon infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shrimp Salmon
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Shrimp Salmon Opinion
Calories 119kcal 206kcal Salmon
Protein 22.78g 22.1g Shrimp
Fats 1.7g 12.35g Salmon
Vitamin C 0mg 3.7mg Salmon
Net carbs 1.52g 0g Shrimp
Carbs 1.52g 0g Shrimp
Cholesterol 211mg 63mg Salmon
Vitamin D 4IU 526IU Salmon
Magnesium 37mg 30mg Shrimp
Calcium 91mg 15mg Shrimp
Potassium 170mg 384mg Salmon
Iron 0.32mg 0.34mg Salmon
Copper 0.258mg 0.049mg Shrimp
Zinc 1.63mg 0.43mg Shrimp
Phosphorus 306mg 252mg Shrimp
Sodium 947mg 61mg Salmon
Vitamin A 301IU 230IU Shrimp
Vitamin A RAE 90µg 69µg Shrimp
Vitamin E 2.2mg 1.14mg Shrimp
Vitamin D 0.1µg 13.1µg Salmon
Manganese 0.049mg 0.016mg Shrimp
Selenium 49.5µg 41.4µg Shrimp
Vitamin B1 0.032mg 0.34mg Salmon
Vitamin B2 0.024mg 0.135mg Salmon
Vitamin B3 2.678mg 8.045mg Salmon
Vitamin B5 0.519mg 1.475mg Salmon
Vitamin B6 0.242mg 0.647mg Salmon
Vitamin B12 1.66µg 2.8µg Salmon
Vitamin K 0.4µg 0.1µg Shrimp
Folate 24µg 34µg Salmon
Trans Fat 0.035g Salmon
Choline 135.4mg 90.5mg Shrimp
Saturated Fat 0.521g 2.397g Shrimp
Monounsaturated Fat 0.361g 4.181g Salmon
Polyunsaturated fat 0.59g 4.553g Salmon
Tryptophan 0.26mg 0.248mg Shrimp
Threonine 0.904mg 0.969mg Salmon
Isoleucine 1.05mg 1.018mg Shrimp
Leucine 1.95mg 1.796mg Shrimp
Lysine 2.172mg 2.03mg Shrimp
Methionine 0.665mg 0.654mg Shrimp
Phenylalanine 0.992mg 0.863mg Shrimp
Valine 1.067mg 1.139mg Salmon
Histidine 0.501mg 0.651mg Salmon
Omega-3 - EPA 0.135g 0.69g Salmon
Omega-3 - DHA 0.141g 1.457g Salmon
Omega-3 - DPA 0.012g 0.17g Salmon
Omega-6 - Eicosadienoic acid 0.012g Shrimp

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shrimp Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Shrimp
106%
Salmon
Minerals Daily Need Coverage Score
74%
Shrimp
44%
Salmon

Comparison summary

Which food is lower in Saturated Fat?
Shrimp
Shrimp is lower in Saturated Fat (difference - 1.876g)
Which food is cheaper?
Shrimp
Shrimp is cheaper (difference - $6)
Which food is richer in minerals?
Shrimp
Shrimp is relatively richer in minerals
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 148mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 886mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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.

  1. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171971/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.