Garlic vs. Shallot
Nutrition comparison of Garlic and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and shallot:
- Both garlic and shallot are high in dietary fiber and potassium.
- Garlic has 6.8 times less sugar than shallot.
- Garlic has more thiamin, riboflavin, niacin and Vitamin B6, however, shallot contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Garlic (Garlic, raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and shallot has 52% less calories than garlic - garlic has 149 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, garlic is lighter in carbs and similar to shallot for protein and fat. Garlic has a macronutrient ratio of 16:82:3 and for shallot, 13:86:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Shallot | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 82% | 86% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and shallot has 49% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Both garlic and shallot are high in dietary fiber. Shallot has 52% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Garlic has 6.8 times less sugar than shallot - garlic has 1g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Garlic has 154% more protein than shallot - garlic has 6.4g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both garlic and shallot are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 290% more Vitamin C than shallot - garlic has 31.2mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Shallot and garlic contain similar amounts of Vitamin A - shallot has 1.2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and shallot contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Garlic and shallot contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin and Vitamin B6, however, shallot contains more folate. Both garlic and shallot contain significant amounts of pantothenic acid.
| Garlic | Shallot | |
|---|---|---|
| Thiamin | 0.2 MG | 0.06 MG |
| Riboflavin | 0.11 MG | 0.02 MG |
| Niacin | 0.7 MG | 0.2 MG |
| Pantothenic acid | 0.596 MG | 0.29 MG |
| Vitamin B6 | 1.235 MG | 0.345 MG |
| Folate | 3 UG | 34 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 389% more calcium than shallot - garlic has 181mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Garlic has 42% more iron than shallot - garlic has 1.7mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Both garlic and shallot are high in potassium. Garlic has 20% more potassium than shallot - garlic has 401mg of potassium per 100 grams and shallot has 334mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both garlic and shallot contain small amounts of beta-carotene and lutein + zeaxanthin.
| Garlic | Shallot | |
|---|---|---|
| beta-carotene | 5 UG | 3 UG |
| lutein + zeaxanthin | 16 UG | 8 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than shallot per 100 grams.
| Garlic | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.002 G |
| Total | 0.02 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than shallot per 100 grams.
| Garlic | Shallot | |
|---|---|---|
| linoleic acid | 0.229 G | 0.037 G |
| Total | 0.229 G | 0.037 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Garlic or Shallot .
Garlic 100g
(
100 g
)
|
Daily Values (%) |
Shallot 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 149KCAL 8% |
|
107% | calories | 5% |
|
72KCAL 4% | |
| 33G 13% |
|
94% | carbohydrates | 5% |
|
17G 7% | |
| 2.1G 8% |
|
5% | dietary fiber | 52% |
|
3.2G 13% | |
| 1G | 5% | sugar | 690% | 7.9G | |||
| 0.5G 1% |
|
400% | total fat | 5% |
|
0.1G 0.2% | |
| 0.09G 1% |
|
348% | saturated fat | 5% |
|
0.02G 0.1% | |
| 0.01G | 5% | monounsaturated fat | 5% | 0.01G | |||
| 0.25G | 524% | polyunsaturated fat | 5% | 0.04G | |||
| 17MG 1% |
|
42% | sodium | 5% |
|
12MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1.2UG 0.2% | ||
| 31MG 42% |
|
287% | Vitamin C | 5% |
|
8MG 11% | |
| 181MG 18% |
|
389% | calcium | 5% |
|
37MG 4% | |
| 1.7MG 9% |
|
42% | iron | 5% |
|
1.2MG 7% | |
| 25MG 8% |
|
19% | magnesium | 5% |
|
21MG 7% | |
| 401MG 17% |
|
20% | potassium | 5% |
|
334MG 15% | |
| 0.2MG 18% |
|
233% | thiamin (Vit B1) | 5% |
|
0.06MG 6% | |
| 0.11MG 10% |
|
448% | riboflavin (Vit B2) | 5% |
|
0.02MG 2% | |
| 0.7MG 5% |
|
250% | niacin (Vit B3) | 5% |
|
0.2MG 1% | |
| 1.2MG 95% |
|
243% | Vitamin B6 | 5% |
|
0.35MG 27% | |
| 0.6MG 12% |
|
107% | pantothenic acid (Vit B5) | 5% |
|
0.29MG 6% | |
| 3UG 1% |
|
5% | folate (Vit B9) | >999% |
|
34UG 9% | |
| 0.08MG 1% |
|
100% | Vitamin E | 5% |
|
0.04MG 0.3% | |
| 1.7UG 2% |
|
112% | Vitamin K | 5% |
|
0.8UG 1% | |
| 6.4G 13% |
|
156% | protein | 5% |
|
2.5G 5% | |
| 23MG 6% |
|
109% | choline | 5% |
|
11MG 3% | |
| 0.3MG 25% |
|
233% | copper | 5% |
|
0.09MG 7% | |
| 1.7MG 93% |
|
486% | manganese | 5% |
|
0.29MG 16% | |
| 153MG 22% |
|
155% | phosphorus | 5% |
|
60MG 9% | |
| 14UG 26% |
|
>999% | selenium | 5% |
|
1.2UG 2% | |
| 1.2MG 15% |
|
200% | zinc | 5% |
|
0.4MG 5% | |
| 59G | 5% | Water | 36% | 80G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does garlic or shallot contain more calories in 100 grams?Garlic is high in calories and shallot has 50% less calories than garlic - garlic has 149 calories in 100g and shallot has 72 calories.
Does garlic or shallot have more carbohydrates?
By weight, garlic is high in carbohydrates and shallot has 50% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does garlic or shallot contain more calcium?
Garlic is a rich source of calcium and it has 390% more calcium than shallot - garlic has 181mg of calcium in 100 grams and shallot has 37mg of calcium.
Does garlic or shallot contain more potassium?
Both garlic and shallot are high in potassium. Garlic has 20% more potassium than shallot - garlic has 401mg of potassium in 100 grams and shallot has 334mg of potassium.