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Shrimp vs. Flatfish — In-Depth Nutrition Comparison

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Significant differences between shrimp and flatfish

  • Shrimp has more selenium, copper, vitamin B12, zinc, choline, vitamin B6, and vitamin E; however, flatfish is richer in vitamin D.
  • Shrimp covers your daily cholesterol needs 52% more than flatfish.
  • Flatfish has 11 times less copper than shrimp. Shrimp has 0.258mg of copper, while flatfish has 0.023mg.
  • Flatfish contains less cholesterol.
  • Shrimp has a higher glycemic index. The glycemic index of shrimp is 50, while the glycemic index of flatfish is 0.

Specific food types used in this comparison are Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen) and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Shrimp vs Flatfish infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +68.2%
Contains more CalciumCalcium +264%
Contains more IronIron +39.1%
Contains more CopperCopper +1021.7%
Contains more ZincZinc +317.9%
Contains more ManganeseManganese +188.2%
Contains more SeleniumSelenium +51.8%
Contains more PotassiumPotassium +15.9%
Contains less SodiumSodium -61.7%
~equal in Phosphorus ~309mg

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
10
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% 30% 44% 1.5% 8% 5.5% 50% 31% 56% 208% 1% 18% 74%
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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B1Vitamin B1 +23.1%
Contains more Vitamin B3Vitamin B3 +109.5%
Contains more Vitamin B5Vitamin B5 +128.6%
Contains more Vitamin B6Vitamin B6 +110.4%
Contains more Vitamin B12Vitamin B12 +26.7%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +300%
Contains more CholineCholine +69.5%
Contains more Vitamin DVitamin D +3400%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.025mg

All nutrients comparison - raw data values

Nutrient Shrimp Flatfish DV% diff.
Cholesterol 211mg 56mg 52%
Selenium 49.5µg 32.6µg 31%
Copper 0.258mg 0.023mg 26%
Sodium 947mg 363mg 25%
Vitamin D 0.1µg 3.5µg 17%
Vitamin D 4IU 139IU 17%
Protein 22.78g 15.24g 15%
Vitamin B12 1.66µg 1.31µg 15%
Zinc 1.63mg 0.39mg 11%
Vitamin E 2.2mg 0.77mg 10%
Vitamin B6 0.242mg 0.115mg 10%
Choline 135.4mg 79.9mg 10%
Vitamin B3 2.678mg 1.278mg 9%
Vitamin A 90µg 12µg 9%
Calcium 91mg 25mg 7%
Vitamin B5 0.519mg 0.227mg 6%
Folate 24µg 6µg 5%
Magnesium 37mg 22mg 4%
Calories 119kcal 86kcal 2%
Manganese 0.049mg 0.017mg 1%
Carbs 1.52g 0g 1%
Vitamin B1 0.032mg 0.026mg 1%
Monounsaturated fat 0.361g 0.657g 1%
Fats 1.7g 2.37g 1%
Polyunsaturated fat 0.59g 0.459g 1%
Potassium 170mg 197mg 1%
Iron 0.32mg 0.23mg 1%
Net carbs 1.52g 0g N/A
Phosphorus 306mg 309mg 0%
Vitamin B2 0.024mg 0.025mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.035g 0.014g N/A
Saturated fat 0.521g 0.542g 0%
Tryptophan 0.26mg 0.197mg 0%
Threonine 0.904mg 0.719mg 0%
Isoleucine 1.05mg 0.754mg 0%
Leucine 1.95mg 1.335mg 0%
Lysine 2.172mg 1.561mg 0%
Methionine 0.665mg 0.56mg 0%
Phenylalanine 0.992mg 0.624mg 0%
Valine 1.067mg 0.8mg 0%
Histidine 0.501mg 0.374mg 0%
Omega-3 - EPA 0.135g 0.168g N/A
Omega-3 - DHA 0.141g 0.132g N/A
Omega-3 - DPA 0.012g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.012g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
3
23% 2% 72% 2%
Protein: 22.78 g
Fats: 1.7 g
Carbs: 1.52 g
Water: 71.56 g
Other: 2.44 g
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +49.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +90.6%
Contains more FatsFats +39.4%
Contains more WaterWater +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
2
35% 25% 40%
Saturated fat: Sat. Fat 0.521 g
Monounsaturated fat: Mono. Fat 0.361 g
Polyunsaturated fat: Poly. Fat 0.59 g
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains more Poly. FatPolyunsaturated fat +28.5%
Contains more Mono. FatMonounsaturated fat +82%
~equal in Saturated fat ~0.542g

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.