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Both shrimp and tuna are lean protein sources that are nutrient-rich and contain essential omega-3 fats, but tuna is slightly more nutritious than shrimp. You should vary your seafood choices to maximize your nutrient intake and minimize your mercury intake.
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Read More »Shrimp and canned tuna are the two most commonly consumed types of seafood, according to the National Marine Fisheries Service. Both shrimp and tuna are lean protein sources that are nutrient-rich and contain essential omega-3 fats, but tuna is slightly more nutritious than shrimp. You should vary your seafood choices to maximize your nutrient intake and minimize your mercury intake. Macronutrients A 3-ounce serving of tuna canned in water contains 100 calories, 22 grams of protein and trace amounts of carbohydrates and fat, including 230 milligrams of omega-3 fats. The same-sized serving of shrimp contains 80 calories, 18 grams of protein and trace amounts of carbohydrates and fat, including 267 milligrams of omega-3 fats. Shrimp are much higher in cholesterol, with a serving containing 290 milligrams, compared to the 25 milligrams in tuna. Limit your daily cholesterol to 200 to 300 milligrams per day, recommends MayoClinic.com. Vitamins Tuna contains more vitamins than shrimp. Consuming a serving of tuna provides you with 60 percent of the daily value for niacin, 40 percent of the DV for vitamin B-12, 15 percent of the DV for vitamin B-6, 4 percent of the DV for riboflavin and 2 percent of the DV for thiamine. A serving of shrimp contains less niacin, at 10 percent of the DV; vitamin B-12, at 20 percent; vitamin B-6, at 6 percent; and riboflavin, at 2 percent of the DV. Shrimp contains the same amount of thiamine as tuna, but more vitamins A and C at 4 percent of the DV. Minerals Shrimp is a better source of minerals than tuna. Tuna is a good source of phosphorus, providing 15 percent of the DV per serving. It also provides 8 percent of the DV for iron, 6 percent of the DV for magnesium and 4 percent of the DV for zinc. A serving of shrimp contains less phosphorus, at 10 percent of the DV, but more iron, at 15 percent of the DV; magnesium, at 8 percent of the DV; zinc, at 10 percent of the DV; and calcium, at 4 percent of the DV.
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