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Garlic vs. Shallot — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 08, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Garlic
vs
Shallot

Summary

Garlic is richer in minerals and vitamins than shallot. It contains four times more Vitamin B2 and calcium, two 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 folate than garlic.

Introduction

Garlic and onions are widely used in many dishes, but do they have any health benefits? We are going to explore all the 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 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 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 irregularly shaped cloves, the bulb has fragile skin color from red to brown.

Nutrition

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

Micronutrients

Garlic is richer in protein, fats, and 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 two 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 three times more calcium, two 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.

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.
Garlic
9
:
Contains more Calcium +389.2%
Contains more Iron +41.7%
Contains more Magnesium +19%
Contains more Phosphorus +155%
Contains more Potassium +20.1%
Contains more Zinc +190%
Contains more Copper +239.8%
Contains more Manganese +472.6%
Contains more Selenium +1083.3%
Contains less Sodium -29.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +389.2%
Contains more Iron +41.7%
Contains more Magnesium +19%
Contains more Phosphorus +155%
Contains more Potassium +20.1%
Contains more Zinc +190%
Contains more Copper +239.8%
Contains more Manganese +472.6%
Contains more Selenium +1083.3%
Contains less Sodium -29.4%

Potassium

Potassium is a mineral that has essential 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 an excellent source of Vitamin A and Vitamin E, Vitamin K, and Vitamin B5. Also, it contains four times higher Vitamin B2 and two times higher Vitamin C, Vitamin B1, and Vitamin B6 than shallot. On the other hand, shallot has ten times more folate than garlic.

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.
Garlic
9
:
Contains more Vitamin A +125%
Contains more Vitamin E +100%
Contains more Vitamin C +290%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +125%
Contains more Vitamin E +100%
Contains more Vitamin C +290%
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%

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 potent 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 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 an outstanding property, boosting energy levels in the body and, by that, burning all the calories. Garlic is excellent 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 suitable in the case of low calories and carbs diets [3].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Fresh shallot and garlic preparations inhibit lipid oxidation and may lower the LDL (bad cholesterol) level, so they have antiatherosclerotic activity [4,5].

Some studies show that garlic may decrease blood pressure through various mechanisms:

  • According to this rat study, garlic may decrease blood pressure by increasing NO synthesis, which is an important vasodilator in our organism [6]. 
  • Garlic may also lower blood pressure by inhibiting ACE (angiotensin-converting enzyme), and ACE-inhibitor medications (Captopril, Lisinopril, etc.) also work by this mechanism [7,8]. 

According to this study, the components of Persian shallot may also help to lower blood pressure [9].

Garlic extracts have significant antithrombotic properties, which are important for people with atrial fibrillation and after coronary artery stenting [10, 11].

Cancer

Organosulfur in garlic has been identified as effective in reducing the risk of deadly brain tumors. It has demonstrated efficacy in eradicating brain cancer cells [12]. Garlic contains three organosulfur, DAS, DADS, and DATS, of which the most decisive anticancer impact has DATS.

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 potent anticancer compounds of shallot, connected to lower the risk of oral and lung cancers [13].

Diabetes

Research recommends using garlic in managing type 2 diabetes only under doctors’ guidance; however, it still has a beneficial effect on blood sugar levels. Garlic contains allicin, allyl propyl disulfide, and S-allyl cysteine sulfoxide, raising insulin levels in the blood. The beneficial effects on blood sugars have both raw and cooked garlic [14].

One study found that consuming shallots significantly reduced LDL-C, TG, and TC levels in women with diabetes. However, more research is needed [15].

Boosting Immune System

Both shallot and garlic are packed with immune-boosting nutrients like sulfur compounds, zinc, and vitamin C. They are excellent sources of several antioxidants, such as quercetin, a potent flavonoid that has antiviral properties to protect the body from inflammation [16].

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 [17].

Side Effects

Side effects of using garlic generally are uncommon. Overall, garlic appears not to affect drug metabolism. Research recommends it is 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 [18].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 08, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Garlic vs Shallot infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
:
Contains more Protein +154.4%
Contains more Fats +400%
Contains more Carbs +96.8%
Contains more Other +87.5%
Contains more Water +36.2%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +154.4%
Contains more Fats +400%
Contains more Carbs +96.8%
Contains more Other +87.5%
Contains more Water +36.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
:
Contains more Polyunsaturated fat +538.5%
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +27.3%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Polyunsaturated fat +538.5%
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +27.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Garlic Shallot Opinion
Net carbs 30.96g 13.6g Garlic
Protein 6.36g 2.5g Garlic
Fats 0.5g 0.1g Garlic
Carbs 33.06g 16.8g Garlic
Calories 149kcal 72kcal Garlic
Sugar 1g 7.87g Garlic
Fiber 2.1g 3.2g Shallot
Calcium 181mg 37mg Garlic
Iron 1.7mg 1.2mg Garlic
Magnesium 25mg 21mg Garlic
Phosphorus 153mg 60mg Garlic
Potassium 401mg 334mg Garlic
Sodium 17mg 12mg Shallot
Zinc 1.16mg 0.4mg Garlic
Copper 0.299mg 0.088mg Garlic
Manganese 1.672mg 0.292mg Garlic
Selenium 14.2µg 1.2µg Garlic
Vitamin A 9IU 4IU Garlic
Vitamin E 0.08mg 0.04mg Garlic
Vitamin C 31.2mg 8mg Garlic
Vitamin B1 0.2mg 0.06mg Garlic
Vitamin B2 0.11mg 0.02mg Garlic
Vitamin B3 0.7mg 0.2mg Garlic
Vitamin B5 0.596mg 0.29mg Garlic
Vitamin B6 1.235mg 0.345mg Garlic
Folate 3µg 34µg Shallot
Vitamin K 1.7µg 0.8µg Garlic
Tryptophan 0.066mg 0.028mg Garlic
Threonine 0.157mg 0.098mg Garlic
Isoleucine 0.217mg 0.106mg Garlic
Leucine 0.308mg 0.149mg Garlic
Lysine 0.273mg 0.125mg Garlic
Methionine 0.076mg 0.027mg Garlic
Phenylalanine 0.183mg 0.081mg Garlic
Valine 0.291mg 0.11mg Garlic
Histidine 0.113mg 0.043mg Garlic
Saturated Fat 0.089g 0.017g Shallot
Monounsaturated Fat 0.011g 0.014g Shallot
Polyunsaturated fat 0.249g 0.039g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
43%
Garlic
15%
Shallot
Minerals Daily Need Coverage Score
67%
Garlic
21%
Shallot

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)

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. 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.