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  6. Garlic vs. Shallot

Garlic vs. Shallot — In-Depth Nutrition Comparison

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Important differences between garlic and shallots

  • Garlic has more vitamin B6, manganese, vitamin C, selenium, copper, calcium, phosphorus, vitamin B1, and vitamin B2; however, shallots have more folate.
  • Garlic's daily need coverage for vitamin B6 is 68% more.
  • Garlic has 12 times more selenium than shallots. Garlic has 14.2µg of selenium, while shallots have 1.2µg.

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

Infographic

Garlic vs Shallot infographic
Infographic link

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
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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%
Contains less SodiumSodium -29.4%

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
Garlic
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin CVitamin C +290%
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 FolateFolate +1033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Shallot DV% diff.
Vitamin B6 1.235mg 0.345mg 68%
Manganese 1.672mg 0.292mg 60%
Vitamin C 31.2mg 8mg 26%
Selenium 14.2µg 1.2µg 24%
Copper 0.299mg 0.088mg 23%
Calcium 181mg 37mg 14%
Phosphorus 153mg 60mg 13%
Vitamin B1 0.2mg 0.06mg 12%
Protein 6.36g 2.5g 8%
Folate 3µg 34µg 8%
Zinc 1.16mg 0.4mg 7%
Vitamin B2 0.11mg 0.02mg 7%
Iron 1.7mg 1.2mg 6%
Vitamin B5 0.596mg 0.29mg 6%
Carbs 33.06g 16.8g 5%
Calories 149kcal 72kcal 4%
Fiber 2.1g 3.2g 4%
Vitamin B3 0.7mg 0.2mg 3%
Potassium 401mg 334mg 2%
Choline 23.2mg 11.3mg 2%
Fats 0.5g 0.1g 1%
Magnesium 25mg 21mg 1%
Vitamin K 1.7µg 0.8µg 1%
Polyunsaturated fat 0.249g 0.039g 1%
Protein per 100 calories 4.3g 3.5g N/A
Calories per 10 g protein 234kcal 288kcal N/A
Weight per 100 calories 67g 139g N/A
Net carbs 30.96g 13.6g N/A
Sugar 1g 7.87g N/A
Sodium 17mg 12mg 0%
Vitamin E 0.08mg 0.04mg 0%
Saturated fat 0.089g 0.017g 0%
Monounsaturated fat 0.011g 0.014g 0%
Tryptophan 0.066mg 0.028mg 0%
Threonine 0.157mg 0.098mg 0%
Isoleucine 0.217mg 0.106mg 0%
Leucine 0.308mg 0.149mg 0%
Lysine 0.273mg 0.125mg 0%
Methionine 0.076mg 0.027mg 0%
Phenylalanine 0.183mg 0.081mg 0%
Valine 0.291mg 0.11mg 0%
Histidine 0.113mg 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
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 ProteinProtein +154.4%
Contains more FatsFats +400%
Contains more CarbsCarbs +96.8%
Contains more OtherOther +87.5%
Contains more WaterWater +36.2%

Fat Type Comparison

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

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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.