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Shallot vs Garlic - Health impact and Nutrition Comparison

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Shallot
vs
Garlic

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 more 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 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 the 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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Garlic
Contains less Sodium -29.4%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains less Sodium -29.4%
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%

Potassium

Potassium is a mineral, which 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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Garlic
Contains more Folate +1033.3%
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%
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%
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%
Contains more Folate +1033.3%
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%

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

Elevated low-density lipoprotein (LDL) or “bad cholesterol” is a significant cause of heart disease. According to studies, garlic supplements may lower the LDL cholesterol level by about 10-15 %. 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. It has demonstrated efficacy in eradicating brain cancer cells [6]. 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 [7].

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 [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 excellent 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 not to 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].

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
Education: Nutrition & Microbiology at YSU
Last updated: May 31, 2021

Infographic

Shallot vs Garlic infographic
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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
15
Shallot
43
Garlic
Mineral Summary Score
21
Shallot
46
Garlic

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
15%
Shallot
38%
Garlic
Carbohydrates
17%
Shallot
33%
Garlic
Fats
0%
Shallot
2%
Garlic

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.
Shallot Garlic
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
Shallot Garlic
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 Shallot Garlic Opinion
Calories 72 149 Garlic
Protein 2.5 6.36 Garlic
Fats 0.1 0.5 Garlic
Vitamin C 8 31.2 Garlic
Net carbs 13.6 30.96 Garlic
Carbs 16.8 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 1.7 Garlic
Calcium 37 181 Garlic
Potassium 334 401 Garlic
Magnesium 21 25 Garlic
Sugar 7.87 1 Garlic
Fiber 3.2 2.1 Shallot
Copper 0.088 0.299 Garlic
Zinc 0.4 1.16 Garlic
Starch
Phosphorus 60 153 Garlic
Sodium 12 17 Shallot
Vitamin A 4 9 Garlic
Vitamin E 0.04 0.08 Garlic
Vitamin D 0 0
Vitamin B1 0.06 0.2 Garlic
Vitamin B2 0.02 0.11 Garlic
Vitamin B3 0.2 0.7 Garlic
Vitamin B5 0.29 0.596 Garlic
Vitamin B6 0.345 1.235 Garlic
Vitamin B12 0 0
Vitamin K 0.8 1.7 Garlic
Folate 34 3 Shallot
Trans Fat 0 0
Saturated Fat 0.017 0.089 Shallot
Monounsaturated Fat 0.014 0.011 Shallot
Polyunsaturated fat 0.039 0.249 Garlic
Tryptophan 0.028 0.066 Garlic
Threonine 0.098 0.157 Garlic
Isoleucine 0.106 0.217 Garlic
Leucine 0.149 0.308 Garlic
Lysine 0.125 0.273 Garlic
Methionine 0.027 0.076 Garlic
Phenylalanine 0.081 0.183 Garlic
Valine 0.11 0.291 Garlic
Histidine 0.043 0.113 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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.