Broccoli vs. Cucumber

Nutrition comparison of Broccoli and Cucumber


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of broccoli versus cucumber (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in broccoli and cucumber:

  • Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of broccoli and cucumber is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Broccoli (Broccoli, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Cucumber src

Calories and Carbs

calories

Cucumber and broccoli contain similar amounts of calories - cucumber has 15 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to cucumber for fat. Broccoli has a macronutrient ratio of 28:65:7 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Cucumber
Protein 28% 15%
Carbohydrates 65% 80%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Cucumber and broccoli contain similar amounts carbs - cucumber has 3.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has 420% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Cucumber and broccoli contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and broccoli has 1.7g of sugar.



Protein

protein

Broccoli has 334% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both cucumber and broccoli are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 30 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Broccoli has 520% more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Cucumber and broccoli contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 520% more Vitamin K than cucumber - cucumber has 16.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Broccoli Cucumber
Thiamin 0.071 MG 0.027 MG
Riboflavin 0.117 MG 0.033 MG
Niacin 0.639 MG 0.098 MG
Pantothenic acid 0.573 MG 0.259 MG
Vitamin B6 0.175 MG 0.04 MG
Folate 63 UG 7 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 194% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Broccoli has 161% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 115% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and broccoli has 316mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Broccoli Cucumber
luteolin 0.8 mg ~
kaempferol 7.84 mg 0.13 mg
myricetin 0.06 mg ~
Quercetin 3.26 mg 0.04 mg

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,

Broccoli Cucumber
beta-carotene 361 UG 45 UG
alpha-carotene 25 UG 11 UG
lutein + zeaxanthin 1403 UG 23 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than cucumber per 100 grams.

Broccoli Cucumber
alpha linoleic acid 0.0215 G 0.005 G
Total 0.0215 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, both broccoli and cucumber contain small amounts of linoleic acid.

Broccoli Cucumber
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.028 G
Total 0.055 G 0.028 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.

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Cucumber (Cucumber, with peel, raw) .

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