Shallot vs. Garlic — Health Impact and Nutrition Comparison

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.

Shallot

1

Garlic

9

Contains less SodiumSodium

-29.4%

Contains more MagnesiumMagnesium	+19%
Contains more CalciumCalcium	+389.2%
Contains more PotassiumPotassium	+20.1%
Contains more IronIron	+41.7%
Contains more CopperCopper	+239.8%
Contains more ZincZinc	+190%
Contains more PhosphorusPhosphorus	+155%
Contains more ManganeseManganese	+472.6%
Contains more SeleniumSelenium	+1083.3%

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.

Shallot

1

Garlic

10

Contains more FolateFolate

+1033.3%

Contains more Vitamin CVitamin C	+290%
Contains more Vitamin AVitamin A	+125%
Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B1Vitamin B1	+233.3%
Contains more Vitamin B2Vitamin B2	+450%
Contains more Vitamin B3Vitamin B3	+250%
Contains more Vitamin B5Vitamin B5	+105.5%
Contains more Vitamin B6Vitamin B6	+258%
Contains more Vitamin KVitamin K	+112.5%
Contains more CholineCholine	+105.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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

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].