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Shallot vs Onion - In-Depth Nutrition Comparison

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How are Shallot and Onion different?

  • Shallot has more Vitamin B6, Iron, Manganese, Fiber, Potassium and Copper than Onion.
  • Daily need coverage for Vitamin B6 from Shallot is 17% higher.
  • Shallot contains 6 times more Iron than Onion. While Shallot contains 1.2mg of Iron, Onion contains only 0.21mg.
  • Onion has less Sugars.

Shallots, raw and Onions, raw are the varieties used in this article.

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Shallot vs Onion 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
:
1
Onion
Contains more Iron +471.4%
Contains more Calcium +60.9%
Contains more Potassium +128.8%
Contains more Magnesium +110%
Contains more Copper +125.6%
Contains more Zinc +135.3%
Contains more Phosphorus +106.9%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +471.4%
Contains more Calcium +60.9%
Contains more Potassium +128.8%
Contains more Magnesium +110%
Contains more Copper +125.6%
Contains more Zinc +135.3%
Contains more Phosphorus +106.9%
Contains less Sodium -66.7%

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
:
1
Onion
Contains more Vitamin A +100%
Contains more Vitamin E +100%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +187.5%
Contains more Vitamin K +100%
Contains more Folate +78.9%
Contains more Vitamin B2 +35%
Equal in Vitamin C - 7.4
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 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin A +100%
Contains more Vitamin E +100%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +135.8%
Contains more Vitamin B6 +187.5%
Contains more Vitamin K +100%
Contains more Folate +78.9%
Contains more Vitamin B2 +35%
Equal in Vitamin C - 7.4

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
8
Onion
Mineral Summary Score
21
Shallot
8
Onion

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
7%
Onion
Carbohydrates
17%
Shallot
9%
Onion
Fats
0%
Shallot
0%
Onion

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 Onion
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.025g)
Which food is richer in vitamins?
Shallot
Shallot is relatively richer in vitamins
Which food contains less Sugars?
Onion
Onion contains less Sugars (difference - 3.63g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Onion Opinion
Calories 72 40 Shallot
Protein 2.5 1.1 Shallot
Fats 0.1 0.1
Vitamin C 8 7.4 Shallot
Carbs 16.8 9.34 Shallot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.21 Shallot
Calcium 37 23 Shallot
Potassium 334 146 Shallot
Magnesium 21 10 Shallot
Sugars 7.87 4.24 Onion
Fiber 3.2 1.7 Shallot
Copper 0.088 0.039 Shallot
Zinc 0.4 0.17 Shallot
Starch 0 Onion
Phosphorus 60 29 Shallot
Sodium 12 4 Onion
Vitamin A 4 2 Shallot
Vitamin E 0.04 0.02 Shallot
Vitamin D 0 0
Vitamin B1 0.06 0.046 Shallot
Vitamin B2 0.02 0.027 Onion
Vitamin B3 0.2 0.116 Shallot
Vitamin B5 0.29 0.123 Shallot
Vitamin B6 0.345 0.12 Shallot
Vitamin B12 0 0
Vitamin K 0.8 0.4 Shallot
Folate 34 19 Shallot
Trans Fat 0 0
Saturated Fat 0.017 0.042 Shallot
Monounsaturated Fat 0.014 0.013 Shallot
Polyunsaturated fat 0.039 0.017 Shallot
Tryptophan 0.028 0.014 Shallot
Threonine 0.098 0.021 Shallot
Isoleucine 0.106 0.014 Shallot
Leucine 0.149 0.025 Shallot
Lysine 0.125 0.039 Shallot
Methionine 0.027 0.002 Shallot
Phenylalanine 0.081 0.025 Shallot
Valine 0.11 0.021 Shallot
Histidine 0.043 0.014 Shallot
Fructose 1.29 Onion

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.