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Shallot vs Garlic - In-Depth Nutrition Comparison

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Important differences between Shallot and Garlic

  • Shallot has more Folate, however Garlic has more Vitamin B6, Manganese, Vitamin C, Selenium, Copper, Calcium, Phosphorus, Vitamin B1 and Vitamin B2.
  • Garlic's daily need coverage for Vitamin B6 is 68% more.
  • Shallot has 11 times more Folate than Garlic. Shallot has 34µg of Folate, while Garlic has 3µg.

The food varieties used in the comparison are Shallots, raw and Garlic, raw.

Infographic

Shallot vs Garlic infographic
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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%

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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
15%
Shallot
38%
Garlic
Carbohydrates
17%
Shallot
33%
Garlic
Fats
0%
Shallot
2%
Garlic

Comparison summary table

Pay attention at 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 Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Garlic
Garlic contains less Sugars (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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
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
Sugars 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 seperately if present) is the USDA's FoodCentral. The exact links of 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.