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  6. Onion vs. Shallot

Onion vs. Shallot — In-Depth Nutrition Comparison

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How are onions and shallots different?

  • Shallots have more vitamin B6, iron, manganese, fiber, potassium, and copper than onions.
  • Daily need coverage for vitamin B6 for shallots is 17% higher.
  • Onions have less sugar.
  • Onions have a lower glycemic index (15) than shallots (30).

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

Infographic

Onion vs Shallot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +60.9%
Contains more PotassiumPotassium +128.8%
Contains more IronIron +471.4%
Contains more CopperCopper +125.6%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +106.9%
Contains more ManganeseManganese +126.4%
Contains more SeleniumSelenium +140%

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.
Onion
Onion
1
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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
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 B2Vitamin B2 +35%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B5Vitamin B5 +135.8%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +78.9%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Shallot DV% diff.
Vitamin B6 0.12mg 0.345mg 17%
Iron 0.21mg 1.2mg 12%
Manganese 0.129mg 0.292mg 7%
Potassium 146mg 334mg 6%
Fiber 1.7g 3.2g 6%
Copper 0.039mg 0.088mg 5%
Phosphorus 29mg 60mg 4%
Folate 19µg 34µg 4%
Protein 1.1g 2.5g 3%
Magnesium 10mg 21mg 3%
Vitamin B5 0.123mg 0.29mg 3%
Calories 40kcal 72kcal 2%
Carbs 9.34g 16.8g 2%
Zinc 0.17mg 0.4mg 2%
Fructose 1.29g 2%
Vitamin C 7.4mg 8mg 1%
Calcium 23mg 37mg 1%
Selenium 0.5µg 1.2µg 1%
Vitamin B1 0.046mg 0.06mg 1%
Vitamin B2 0.027mg 0.02mg 1%
Vitamin B3 0.116mg 0.2mg 1%
Choline 6.1mg 11.3mg 1%
Protein per 100 calories 2.8g 3.5g N/A
Calories per 10 g protein 364kcal 288kcal N/A
Weight per 100 calories 250g 139g N/A
Fats 0.1g 0.1g 0%
Net carbs 7.64g 13.6g N/A
Sugar 4.24g 7.87g N/A
Sodium 4mg 12mg 0%
Vitamin E 0.02mg 0.04mg 0%
Vitamin K 0.4µg 0.8µg 0%
Saturated fat 0.042g 0.017g 0%
Monounsaturated fat 0.013g 0.014g 0%
Polyunsaturated fat 0.017g 0.039g 0%
Tryptophan 0.014mg 0.028mg 0%
Threonine 0.021mg 0.098mg 0%
Isoleucine 0.014mg 0.106mg 0%
Leucine 0.025mg 0.149mg 0%
Lysine 0.039mg 0.125mg 0%
Methionine 0.002mg 0.027mg 0%
Phenylalanine 0.025mg 0.081mg 0%
Valine 0.021mg 0.11mg 0%
Histidine 0.014mg 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 WaterWater +11.7%
Contains more ProteinProtein +127.3%
Contains more CarbsCarbs +79.9%
Contains more OtherOther +128.6%
~equal in Fats ~0.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated fat -59.5%
Contains more Poly. FatPolyunsaturated fat +129.4%
~equal in Monounsaturated fat ~0.014g

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