Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Garlic vs Shallot - Health impact and Nutrition Comparison

Compare
Garlic
vs
Shallot

Introduction

Garlic and onions are widely used in many dishes, but do they have any health benefits? We are going to explore all nutritional aspects of these herbs focusing on their differences. Garlic is an herb that is grown worldwide. Shallot was classified as a separate species, however, now it is considered as a botanical variety of the onion.

Varieties

Garlic, the Latin name Allium sativum belongs to the Allium genus. Garlic is very close to onion and leek, it’s a seasoning herb, which is native to Central Asia. There are hundreds of varieties or cultivars, of which the most famous are: hard-necked garlic (Ophioscorodon) and soft-necked garlic. Shallot also belongs to the Allium genus, it is probably native to Southwest Asia. Yellow shallot (Golden shallot) and French Gray shallots are the most known shallot types.

Appearance

Shallot is a small, bulb-like onion, with a distinct tapered shape. Shallot has brown or copper-colored skin with purple-hued inner layers. In contrast, garlic is bigger than shallot, with the irregularly shaped cloves, the bulb has very thin skin in color from red to brown.

Nutrition

Nutritionally the two herbs are rather alike. However, to better understand the main differences between garlic and shallot, please find a nutrition infographic at the bottom of this page.

Micronutrients

Garlic is richer in protein, fats, carbs and contains fewer sugars. On the other hand, shallot contains more fiber than garlic. Both herbs contain no cholesterol.

Calories

The number of calories is 2 times higher in garlic than in shallot. Garlic contains 149 calories per 100 g, whereas shallot contains only 72 calories per 100 g. 

Glycemic Index

The glycemic indexes of garlic and shallot are equal. Bot herbs have a GI of 30.

Acidity

On average, both garlic and shallot are alkaline, however, the acidity of shallot is higher than that of garlic. It has a pH equal to 4.6 (alkaline), while garlic has a pH equal to 2.6 (alkaline). 

Minerals

Garlic is richer in minerals than shallot. It has 3 times more calcium, 2 times more magnesium, and zinc. The amounts of iron, phosphorus, and copper are also higher in garlic. On the other hand, shallot contains less sodium than garlic.

Potassium

Potassium is a mineral, which has important functions in the body. It can help reduce the risk of kidney stones and normalize water balance and blood pressure. Garlic has relatively more potassium than shallot. It contains 401 µg potassium per 100 g, whereas shallot has 334 µg of this mineral.

Vitamins

In comparison, the amount of vitamins is higher in garlic. Garlic is a great source of Vitamin A and Vitamin E, Vitamin K, and Vitamin B5. Also, it contains 4 times higher Vitamin B2, and 2 times higher Vitamin C, Vitamin B1, Vitamin B6 than shallot. On the other hand, shallot has 10 times more Folate than garlic. 

Health Benefits

The health benefits of garlic and shallot have been associated with their wide range of physicochemical applications.

Antioxidant Activity

Both garlic and shallot contain strong antioxidants, such as quercetin, kaempferol, and allicin that may protect your cells from the damage of free radicals. By reducing the risk of free radicals, these herbs can help you to avoid oxidative stress and several brain diseases like Alzheimer’s disease and dementia [1]. 

Besides, the antioxidants of garlic and shallot have been associated with reducing inflammation and other chronic diseases [2]. 

Weight Loss

Garlic has a great property boosting energy levels in the body and by that burn all the calories. Garlic is great for your metabolism and appetite, it can keep you fuller for longer and prevent you from overeating.

Based on some studies, shallot may prevent excess fat accumulation and lower total body fat percentage. 

Besides, shallot contains fewer calories, fats, and carbs than garlic, and in comparison, it is more preferable in the case of low calories and carbs diets [3].

Cardiovascular Health

According to studies, garlic supplements may lower the LDL cholesterol level by about 10-15 %. In fact, elevated low-density lipoprotein (LDL) or “bad cholesterol” is a major cause of heart disease. Moreover, garlic contains hydrogen sulfide gas, which has been shown to protect the heart from damage [4].

Shallot contains thiosulfinates, which may prevent the formation of dangerous blood clots which can lead to heart attacks. Besides, allicin, the other organosulfur compound of shallot, has been associated with lowering blood pressure and improving total cholesterol levels [5]. 

Cancer

Organosulfur in garlic has been identified as effective in reducing the risk of deadly brain tumors. Garlic contains 3 organosulfur; DAS, DADS, and DATS of which the strongest anticancer impact has DATS. It has demonstrated efficacy in eradicating brain cancer cells [6]. 

According to the study, the aqueous extract of shallot has the most anti-growth activity on the cancer cell. Quercetin, kaempferol, and allicin are the powerful anticancer compounds of shallot, which are connected to lower the risk of oral and lung cancers [7].

Diabetes

Research recommends using garlic in the management of type 2 diabetes only under doctors’ guidance, however, it still has a beneficial effect on blood sugar levels. Garlic contains allici, allyl propyl disulfide, and S-allyl cysteine sulfoxide which can raise insulin levels in the blood. The beneficial effects on blood sugars have both raw and cooked garlic [8]. 

One study found that consuming shallots significantly reduced LDL-C, TG, and TC levels in women with diabetes. However, more research is needed [9].

Boosting Immune System

Both shallot and garlic are packed with immune-boosting nutrients like sulfur compounds, zinc, and vitamin C. Besides, they are great sources of several antioxidants, such as quercetin, a potent flavonoid,  which have antiviral properties to protect the body from inflammation [10].

Detoxification

The sulfur compounds in both of these herbs have properties to protect the body from heavy metal toxicity. According to the study, garlic can reduce lead levels in the blood by 19%. It also can reduce several clinical signs of toxicity, including headaches and blood pressure [11].

Side Effects

Side effects of using garlic generally are uncommon. Overall, garlic appears to not affect drug metabolism. Research recommends it prudent to stop taking high doses of garlic seven to 10 days before surgery because garlic can prolong bleeding time

Shallot is likely safe when taken by mouth in amounts commonly found in food. However, side effects might include stomach distress or pain after eating shallot  [12].

Summary

Garlic is richer in minerals and vitamins than shallot. It contains 4 times more Vitamin B2, and calcium, 2 times more Vitamin C, zinc, and magnesium. It also has more carbs and protein. On the other hand, shallot has less saturated fat, sodium, and more folate than garlic.

References

  1. https://pubmed.ncbi.nlm.nih.gov/16484570/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4736408/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337254/
  4. https://pubmed.ncbi.nlm.nih.gov/8169881/
  5. https://pubmed.ncbi.nlm.nih.gov/28867958/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049750/
  7.  https://pubmed.ncbi.nlm.nih.gov/22291731/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553271/
  10. https://www.ingentaconnect.com/content/ben/pri/2010/00000005/00000001/art00009
  11. https://pubmed.ncbi.nlm.nih.gov/22151785/
  12. https://www.aafp.org/afp/2005/0701/p103.html
Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: May 31, 2021

Infographic

Garlic vs Shallot infographic
Copy infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
Contains more Iron +41.7%
Contains more Calcium +389.2%
Contains more Potassium +20.1%
Contains more Magnesium +19%
Contains more Copper +239.8%
Contains more Zinc +190%
Contains more Phosphorus +155%
Contains less Sodium -29.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Contains more Iron +41.7%
Contains more Calcium +389.2%
Contains more Potassium +20.1%
Contains more Magnesium +19%
Contains more Copper +239.8%
Contains more Zinc +190%
Contains more Phosphorus +155%
Contains less Sodium -29.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
9
:
Contains more Vitamin C +290%
Contains more Vitamin A +125%
Contains more Vitamin E +100%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +105.5%
Contains more Vitamin B6 +258%
Contains more Vitamin K +112.5%
Contains more Folate +1033.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Contains more Vitamin C +290%
Contains more Vitamin A +125%
Contains more Vitamin E +100%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +105.5%
Contains more Vitamin B6 +258%
Contains more Vitamin K +112.5%
Contains more Folate +1033.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
15
Shallot
Mineral Summary Score
46
Garlic
21
Shallot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
15%
Shallot
Carbohydrates
33%
Garlic
17%
Shallot
Fats
2%
Garlic
0%
Shallot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Shallot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Shallot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.072g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.3)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 6.87g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (30)

All nutrients comparison - raw data values

Nutrient Garlic Shallot Opinion
Calories 149 72 Garlic
Protein 6.36 2.5 Garlic
Fats 0.5 0.1 Garlic
Vitamin C 31.2 8 Garlic
Carbs 33.06 16.8 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 1.2 Garlic
Calcium 181 37 Garlic
Potassium 401 334 Garlic
Magnesium 25 21 Garlic
Sugar 1 7.87 Garlic
Fiber 2.1 3.2 Shallot
Copper 0.299 0.088 Garlic
Zinc 1.16 0.4 Garlic
Starch
Phosphorus 153 60 Garlic
Sodium 17 12 Shallot
Vitamin A 9 4 Garlic
Vitamin E 0.08 0.04 Garlic
Vitamin D 0 0
Vitamin B1 0.2 0.06 Garlic
Vitamin B2 0.11 0.02 Garlic
Vitamin B3 0.7 0.2 Garlic
Vitamin B5 0.596 0.29 Garlic
Vitamin B6 1.235 0.345 Garlic
Vitamin B12 0 0
Vitamin K 1.7 0.8 Garlic
Folate 3 34 Shallot
Trans Fat 0 0
Saturated Fat 0.089 0.017 Shallot
Monounsaturated Fat 0.011 0.014 Shallot
Polyunsaturated fat 0.249 0.039 Garlic
Tryptophan 0.066 0.028 Garlic
Threonine 0.157 0.098 Garlic
Isoleucine 0.217 0.106 Garlic
Leucine 0.308 0.149 Garlic
Lysine 0.273 0.125 Garlic
Methionine 0.076 0.027 Garlic
Phenylalanine 0.183 0.081 Garlic
Valine 0.291 0.11 Garlic
Histidine 0.113 0.043 Garlic
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.