Prawns Vs Shrimp: A Shell-fish Duel: HealthifyMe

Prawns and shrimp are two common seafood choices that always discover their manner onto our plates. These crustaceans, though comparable in some ways, have distinct traits that set them aside. One of many key elements to think about when evaluating prawns and shrimp is their dietary composition. Understanding the dietary variations between these two delicacies will help people make knowledgeable selections about their dietary preferences and well being objectives. Whether or not you’re aiming to extend your protein consumption, cut back your fats consumption, or incorporate particular nutritional vitamins and minerals into your food plan, realizing the distinctions between prawns and shrimp can information your decision-making course of.

On this article, we’ll delve into the dietary composition of prawns and shrimp, exploring their calorie content material, protein and fats ranges, in addition to the nutritional vitamins and minerals they supply. Moreover, we’ll study the well being advantages related to consuming prawns and shrimp, corresponding to their omega-3 fatty acid content material and antioxidant properties. Moreover, we’ll focus on numerous issues to remember when selecting between prawns and shrimp, together with allergy symptoms and cooking strategies.

Prawn and Shrimp: Distinction In Bodily Traits 

Prawns and shrimp have distinct variations of their look, which will help differentiate between the 2. Listed below are some key traits:

1. Dimension: Prawns are usually bigger than shrimp. They’ll vary in dimension from small to jumbo, with some prawns rising as much as a foot in size. Shrimp, alternatively, are usually smaller in dimension, with the common size starting from 1 to six inches.

2. Physique Form: Prawns have an extended, extra elongated physique form in comparison with shrimp. Their our bodies are usually straighter and extra slender. In distinction, shrimp have a curved physique form, forming a definite “C” or “S” form.

3. Physique Segments: Prawns have three distinct physique segments: the pinnacle, thorax, and stomach. The pinnacle is often bigger and extra distinguished, with well-developed pincers. Shrimp even have three physique segments, however their heads are normally smaller and fewer pronounced in comparison with prawns.

4. Legs and Pincers: Prawns and shrimp each have 10 legs, however their pincers differ in construction. Prawns have bigger, extra muscular pincers on their first three pairs of legs, which they use for capturing prey and defence. Shrimp have smaller pincers and are typically much less muscular.

5. Colouration: The colouration of prawns and shrimp can fluctuate relying on the species and habitat. Prawns usually have a darker colouration, starting from brownish to deep purple and even black. Shrimp, alternatively, can exhibit a wider vary of colors, together with shades of pink, gray, brown, and greenish tones.

6. Shell Texture: Prawns usually have a rougher, extra textured shell in comparison with shrimp. Their shells will be spiny and have a thicker, barely more durable texture. Shrimp shells are usually smoother and softer.

It’s essential to notice that the looks of prawns and shrimp can fluctuate amongst totally different species and geographical areas. In some circumstances, there could also be overlapping bodily traits, making it difficult to differentiate between the 2 solely based mostly on look. When unsure, it’s greatest to discuss with the precise species or seek the advice of with seafood specialists to make sure correct identification.

Dietary Composition Of Prawn and Shrimp

Caloric Content material

• Prawns usually include round 115-120 energy per 100 grams. The calorie content material can fluctuate based mostly on the precise species, dimension, and cooking technique.
• Shrimp usually have roughly 85-90 energy per 100 grams. Once more, the precise calorie rely could fluctuate relying on the species, dimension, and preparation.

Protein Content material

• Prawns are identified for his or her excessive protein content material. They supply roughly 20-24 grams of protein per 100 grams. Protein is essential for muscle improvement, tissue restore, and general development and upkeep of the physique.
• Shrimp additionally provide a considerable quantity of protein, with round 18-20 grams per 100 grams. Protein performs a significant position in numerous bodily capabilities, together with enzymatic reactions, hormone manufacturing, and immune system assist.

Fats Content material

Kinds of fat in prawns and shrimp:

• Each prawns and shrimp include a mixture of saturated and unsaturated fat.
• They’re additionally a supply of omega-3 fatty acids, that are useful for coronary heart well being, mind operate, and decreasing irritation within the physique.

Comparability of fats content material between prawns and shrimp:

• Prawns usually have a decrease fats content material in comparison with shrimp. They include roughly 1-2 grams of fats per 100 grams.
• Shrimp, alternatively, have barely increased fats ranges, averaging round 1.5-3 grams per 100 grams.

(It’s price noting that the fats content material could fluctuate relying on the cooking technique and the precise species of prawns or shrimp.)

Nutritional vitamins and Minerals

Important nutritional vitamins and minerals in prawns:

Prawns are supply of a number of important nutritional vitamins and minerals, together with:

• Vitamin B12: Essential for nerve operate and the manufacturing of purple blood cells.
• Vitamin E: Acts as an antioxidant and helps defend cells from injury.
• Selenium: Performs an important position in antioxidant defence and helps immune operate.
• Zinc: Important for immune system operate, cell development, and wound therapeutic.

Important nutritional vitamins and minerals in shrimp:

Shrimp present important nutritional vitamins and minerals, together with:

• Vitamin D: Helps calcium absorption and promotes bone well being.
• Vitamin B12: Essential for purple blood cell formation and nerve operate.
• Phosphorus: Essential for bone well being, vitality manufacturing, and DNA synthesis.
• Copper: Required for the manufacturing of purple blood cells and collagen synthesis.

Well being Advantages OF Prawns and Shrimp

Eye Well being

Prawns and shrimp are wealthy in vitamins that assist eye well being, corresponding to omega-3 fatty acids, astaxanthin, and vitamin A. Omega-3 fatty acids and astaxanthin have been related to a diminished danger of age-related macular degeneration (AMD) and improved visible operate. Analysis proves that vitamin A is crucial for sustaining good imaginative and prescient and performs a task in defending the floor of the eyes.

Mind Operate

The omega-3 fatty acids present in prawns and shrimp are essential for optimum mind operate and improvement. Research have proven that omega-3 fatty acids could assist enhance cognitive operate and reminiscence, and cut back the chance of cognitive decline. Together with prawns or shrimp within the food plan can contribute to general mind well being and doubtlessly cut back the chance of neurological issues.

Immune System Assist

Prawns and shrimp present important vitamins, together with selenium, zinc, and vitamin B12, which assist a wholesome immune system. In response to research, selenium and zinc are concerned in immune operate, whereas vitamin B12 performs a task within the manufacturing of immune cells. Enough consumption of those vitamins from prawns or shrimp will help assist immune system operate and defend towards infections and ailments.

Weight Administration:

Prawns and shrimp are low in energy and fats whereas being excessive in protein. Analysis reveals that high-protein meals like prawns and shrimp will help enhance satiety, cut back urge for food, and assist weight administration. Incorporating prawns or shrimp right into a balanced food plan will be useful for these trying to handle their weight or assist weight reduction objectives.

Bone Well being

Prawns and shrimp include minerals corresponding to phosphorus and copper, that are essential for bone well being. Research point out that phosphorus is a crucial element of bone construction, whereas copper contributes to collagen manufacturing and bone energy. Together with prawns or shrimp within the food plan will help assist sturdy bones and cut back the chance of osteoporosis.

Coronary heart Well being

The mixture of omega-3 fatty acids, low saturated fats content material, and antioxidants present in prawns and shrimp contributes to coronary heart well being. As per analysis, Omega-3 fatty acids assist cut back irritation, decrease blood stress, and enhance levels of cholesterol, decreasing the chance of coronary heart illness. The low saturated fats content material in prawns and shrimp helps sustaining wholesome levels of cholesterol and cardiovascular operate.

Power Manufacturing

Prawns and shrimp are good sources of B nutritional vitamins, together with vitamin B6 and niacin (vitamin B3). These B nutritional vitamins play an important position in vitality manufacturing by serving to convert meals into usable vitality, as indicated on this research. Enough consumption of B nutritional vitamins from prawns or shrimp can assist general vitality ranges and metabolism.

Collagen Formation

Prawns and shrimp include vitamins that assist collagen formation, corresponding to vitamin C and copper. Collagen is a protein that gives construction to the pores and skin, bones, tendons, and different connective tissues. Together with prawns or shrimp within the food plan can assist collagen manufacturing, which is essential for sustaining pores and skin elasticity and joint well being.

Temper Regulation

Omega-3 fatty acids present in prawns and shrimp have been linked to improved temper and psychological well-being. Research have proven that omega-3 fatty acids could assist cut back signs of melancholy and assist general psychological well being. Incorporating prawns or shrimp into the food plan could contribute to a optimistic temper and emotional steadiness.

Anti-Inflammatory Results

Prawns and shrimp include anti-inflammatory compounds, together with omega-3 fatty acids and astaxanthin. Analysis hyperlinks power irritation with numerous ailments, together with coronary heart illness, diabetes, and sure forms of most cancers. Consuming prawns or shrimp, which have anti-inflammatory properties, could assist cut back irritation and decrease the chance of power ailments.

Pores and skin Well being

The mixture of omega-3 fatty acids, antioxidants, and minerals present in prawns and shrimp can promote wholesome pores and skin. Scientific research show that omega-3 fatty acids and antioxidants assist defend the pores and skin from oxidative stress and injury attributable to free radicals. Moreover, analysis signifies that the mineral content material, together with selenium and copper, helps pores and skin well being by aiding in collagen manufacturing and selling wound therapeutic.

Muscle Operate

Prawns and shrimp are wealthy in high-quality protein, which is crucial for muscle development, restore, and upkeep. As per analysis, protein is essential for muscle operate and will help assist bodily efficiency and restoration from train. Together with prawns or shrimp in a balanced food plan can present the required protein for optimum muscle operate.

Abstract

Prawns and shrimp provide a variety of well being advantages when consumed as a part of a balanced food plan. They’re each glorious sources of high-quality protein, low in saturated fats, and supply important vitamins corresponding to omega-3 fatty acids, minerals (like selenium and phosphorus), and nutritional vitamins (together with B12 and vitamin A). Each promote coronary heart well being, assist mind operate, enhance the immune system, and contribute to eye well being. Moreover, they possess antioxidant properties, assist in weight administration, assist bone well being, and assist in collagen formation for wholesome pores and skin. Incorporating prawns or shrimp into meals can present quite a few well being advantages, however particular person dietary wants ought to be thought-about.

Cooking and Preparation Strategies for Prawns and Shrimp

Versatility in Culinary Functions

• Prawns and shrimp are extremely versatile components that can be utilized in a wide range of culinary functions.
• They are often grilled, sautéed, steamed, boiled, baked, or included into stir-fries, pasta dishes, salads, soups, and extra.
• Prawns and shrimp are common in numerous cuisines, together with Asian, Mediterranean, and seafood-based dishes.

Components to Contemplate When Cooking Prawns or Shrimp

• Freshness: Select contemporary prawns or shrimp for optimum style and texture. They need to have a gentle ocean scent and agency, translucent flesh.

• Cleansing and Deveining: Earlier than cooking, it is suggested to scrub and devein prawns or shrimp to take away any grit or intestinal tract.

• Cooking Time: Prawns and shrimp cook dinner rapidly and might develop into powerful and rubbery if overcooked. Comply with cooking time tips to make sure they’re cooked simply till they flip opaque and curl.

• Seasoning: Prawns and shrimp will be enhanced with a wide range of seasonings, corresponding to garlic, herbs, lemon, spices, and marinades, so as to add flavour and depth to the dish.

• Warmth Management: Use acceptable warmth ranges when cooking prawns or shrimp to keep away from burning or overcooking. Medium to excessive warmth is often appropriate for many cooking strategies.

• Security Precautions: Guarantee correct meals dealing with and cooking practices to stop foodborne diseases. Keep away from cross-contamination with uncooked seafood and apply good hygiene.

Wholesome Recipes Utilizing Prawns

1. Prawn Mango Lettuce Salad

INGREDIENTS 

1. Prawn – 10, giant

2. Mango- 80 g, items

3. Lettuce- 55 g, shredded

4. Salt – to style

5. Pepper – 1 tsp

6. Garlic – 2 cloves, minced

7. Oil – 1 tsp

8. Dijon Mustard – 1 tbsp

9. Vinegar – 1 tsp

10. Honey – 1 tsp

PREPARATION

1. Marinate prawns in salt, pepper and garlic for 15-20 minutes. 

2. Warmth oil in a pan and as soon as sizzling, add within the marinated prawns and cook dinner till they flip opaque. 

3. Permit the prawns to chill barely then add right into a bowl with the mango and lettuce. 

4. Combine the mustard, honey and vinegar to make a French dressing and pour this over the salad. 

5. Season with salt and pepper if wanted. 

6. Toss properly and serve instantly.

2. Garlic Pepper Prawns

INGREDIENTS

1. Garlic – 4 cloves, minced

2. Prawns – 250 g

3. Pepper – 1 tbsp

4. Salt – to style

5. Lemon Juice – 1 tbsp

6. Olive Oil – 1 tbsp

7. Parsley – 1 tbsp, minced

PREPARATION

1. Marinate the prawns with salt, pepper, lemon juice and garlic for 15-20 minutes.

2. Warmth a skillet with olive oil and as soon as sizzling, add within the marinated prawns. 

3. Cook dinner properly on all sides till the prawns develop a beautiful golden brown color. 

4. High with contemporary parsley and serve sizzling.

Wholesome Recipes Utilizing Shrimp 

1. Tandoori Shrimp

INGREDIENTS

1. Shrimp – 250 g

2. Salt – to  style

3. Tandoori Masala – 1 tbsp

4. Curd – 2 tbsp

5. Lemon Juice – 1 tbsp

6. Ginger Garlic Paste – 1 tbsp

7. Olive Oil – 1 tbsp

PREPARATION:

1. Add curd to a bowl and whisk till easy. 

2. Add within the tandoori masala, lemon juice, ginger garlic paste and salt and blend properly. 

3. Add within the shrimp and marinate for half-hour. 

4. Warmth a pan with oil and add within the shrimp and cook dinner or when you have a grill, add oil to them and grill them for about 15-20 minutes till cooked.

5. Serve sizzling.

2. Shrimp Cocktail

INGREDIENTS

1. Shrimp – 250 g

2. Rooster Soup Dice – 1 

3. Water – 250 ml

4. Tomato Paste – 4 tbsp

5. Chilli Powder – 1 tbsp

6. Pepper Powder- ½ tsp

7. Pink Pepper Sauce  – ½ tsp

8. Honey – 1 tablespoon

PREPARATION

1. Warmth water in a pan and as soon as sizzling add within the soup dice and blend properly. 

2. As soon as the water boils, add within the shrimp and cook dinner till they flip pink and curl up. 

3. Permit the shrimp to chill after which place it throughout the sting of a cocktail glass.

4. Combine the tomato paste, chilli powder, pepper powder, pepper sauce and honey properly. 

5. Pour this into the centre of the cocktail glass. 

6. Serve instantly.

Concerns for Selecting Prawns or Shrimp

Prawns and shrimp belong to the shellfish household, which is a typical meals allergen. The precise allergens in prawns and shrimp that set off allergic reactions are proteins referred to as tropomyosin and arginine kinase. Allergic reactions to shellfish can vary from gentle signs like itching and hives to extreme reactions like problem respiration or anaphylaxis.

If in case you have a identified allergy to prawns or shrimp, it’s important to keep away from consumption to stop allergic reactions.

People with shellfish allergy symptoms must also be cautious of cross-contamination, as even hint quantities of allergens can set off a response.

It’s advisable to learn meals labels rigorously and inquire concerning the presence of prawns or shrimp in dishes when eating out.

People with shellfish allergy symptoms might have to hold an epinephrine auto-injector (corresponding to an EpiPen) in case of unintended publicity.

HealthifyMe Suggestion 

Based mostly on availability or pricing, you’ll be able to choose both of those crustaceans to make a luxurious preparation. Since each these do include some quantity of saturated fat, guarantee to keep away from consuming them in fried kinds. As an alternative go for roasted, grilled, baked or barbecued variations. 

Conclusion 

In conclusion, when evaluating shrimp and prawns, each provide comparable dietary profiles and well being advantages. They’re glorious sources of lean protein, low in saturated fats, and include important vitamins like omega-3 fatty acids, nutritional vitamins, and minerals. Each contribute to coronary heart well being, assist mind operate, assist in weight administration, and supply numerous different advantages corresponding to selling eye well being, immune system assist, and bone well being.

Whereas there are minor variations in style and look, the selection between shrimp and prawns usually comes down to non-public choice, availability, and culinary functions. It’s essential to think about components like allergy symptoms, sensitivities, and dietary restrictions when consuming both choice. Moreover, practising correct meals security, sustainable sourcing, and cooking methods are important for an gratifying and secure eating expertise.

In the end, whether or not you select shrimp or prawns, incorporating them right into a balanced food plan can present a variety of well being advantages, culinary versatility, and scrumptious meals.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional info please contact our licensed nutritionists Right here

Regularly Requested Questions 

Q. Which is healthier: shrimp or prawn?

The selection between shrimp and prawn usually comes down to non-public choice. They’ve comparable dietary profiles and provide comparable well being advantages. Style, texture, and availability could fluctuate, so it’s greatest to attempt each and resolve which you like.

Q. Is prawn a superfood?

Whereas “superfood” will not be a scientific time period, prawns are thought-about a nutrient-dense meals because of their excessive protein content material, low fats, and supply of nutritional vitamins and minerals. They provide a number of well being advantages when consumed as a part of a balanced food plan.

Q. Are prawns anti-inflammatory?

Prawns include sure compounds, corresponding to omega-3 fatty acids and astaxanthin, which have proven anti-inflammatory properties. Consuming prawns, together with an general anti-inflammatory food plan, could assist cut back irritation within the physique.

Q. Is shrimp okay to eat each day?

Whereas shrimp is a nutritious meals, it’s not vital or advisable to eat it each day. A diverse food plan that features a variety of meals is usually advisable for optimum vitamin. It’s essential to steadiness protein sources and incorporate a wide range of fruits, greens, entire grains, and different proteins into your meals.

Q. What are the 6 well being advantages of shrimp?

Six well being advantages of shrimp embody a high-quality protein supply, coronary heart well being assist, mind operate assist, weight administration assist, immune system assist and eye well being promotion. 

Reference Hyperlinks 

1. The Function of Vitamin A in Retinal Ailments: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835581/

2. Results of Omega-3 Polyunsaturated Fatty Acids on Mind Capabilities: A Systematic Overview: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984/

3. A Overview of Micronutrients and the Immune System–Working in Concord to Cut back the Threat of An infection: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019735/

4. Protein, weight administration, and satiety: https://pubmed.ncbi.nlm.nih.gov/18469287/

5. The Results of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8066206/

6. Omega-3 Fatty Acids: An Important Contribution: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

7. B-complex nutritional vitamins’ position in vitality launch: https://vc.bridgew.edu/cgi/viewcontent.cgi?article=1029&context=mahpls_fac#:~:textual content=Inpercent20essencepercent2Cpercent20thepercent20Bpercent2Dcomplex,%2Cpercent20pantothenicpercent20acidpercent2Cpercent20andpercent20biotin.

8. Omega-3 fatty acids for temper issues: https://www.well being.harvard.edu/weblog/omega-3-fatty-acids-for-mood-disorders-2018080314414

9. Power Irritation: https://www.ncbi.nlm.nih.gov/books/NBK493173/

10. Beauty and Therapeutic Functions of Fish Oil’s Fatty Acids on the Pores and skin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/

11. Function of Micronutrients in Pores and skin Well being and Operate: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/

12. Protein for train and restoration: https://pubmed.ncbi.nlm.nih.gov/20048505/