Onion vs. Shallot
Nutrition comparison of Onion and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
onion
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in onion and shallot:
- Shallot has more pantothenic acid and Vitamin B6.
- Shallot is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Onion (Onions, raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion has 44% less calories than shallot - onion has 40 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, onion is lighter in protein, heavier in carbs and similar to shallot for fat. Onion has a macronutrient ratio of 10:90:0 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Onion | Shallot | |
|---|---|---|
| Protein | 10% | 15% |
| Carbohydrates | 90% | 85% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 44% less carbohydrates than shallot - onion has 9.3g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Shallot is an excellent source of dietary fiber and it has 88% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Onion and shallot contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Onion and shallot contain similar amounts of protein - onion has 1.1g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both onion and shallot are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Onion and shallot contain similar amounts of Vitamin C - onion has 7.4mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Shallot and onion contain similar amounts of Vitamin A - shallot has 1.2ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and shallot contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Onion and shallot contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Shallot has more pantothenic acid and Vitamin B6. Both onion and shallot contain significant amounts of thiamin, riboflavin, niacin and folate.
| Onion | Shallot | |
|---|---|---|
| Thiamin | 0.046 MG | 0.06 MG |
| Riboflavin | 0.027 MG | 0.02 MG |
| Niacin | 0.116 MG | 0.2 MG |
| Pantothenic acid | 0.123 MG | 0.29 MG |
| Vitamin B6 | 0.12 MG | 0.345 MG |
| Folate | 19 UG | 34 UG |
Minerals
calcium
Shallot has 61% more calcium than onion - onion has 23mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Shallot has 471% more iron than onion - onion has 0.21mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Shallot is an excellent source of potassium and it has 129% more potassium than onion - onion has 146mg 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 onion and shallot contain small amounts of beta-carotene and lutein + zeaxanthin.
| Onion | Shallot | |
|---|---|---|
| beta-carotene | 1 UG | 3 UG |
| lutein + zeaxanthin | 4 UG | 8 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both onion and shallot contain small amounts of alpha linoleic acid (ALA).
| Onion | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.002 G |
| Total | 0.004 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both onion and shallot contain small amounts of linoleic acid.
| Onion | Shallot | |
|---|---|---|
| linoleic acid | 0.013 G | 0.037 G |
| Total | 0.013 G | 0.037 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Onion g
()
|
Daily Values (%) |
Shallot g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does onion or shallot contain more calories in 100 grams?Onion has 40% less calories than shallot - onion has 40 calories in 100g and shallot has 72 calories.
Does onion or shallot have more carbohydrates?
By weight, onion has 40% fewer carbohydrates than shallot - onion has 9.3g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does onion or shallot contain more potassium?
Shallot is a rich source of potassium and it has 130% more potassium than onion - onion has 146mg of potassium in 100 grams and shallot has 334mg of potassium.