Coconut vs. Cucumber
Nutrition comparison of Coconut and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and cucumber:
- Coconut has more thiamin, niacin and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Cucumber has 3.2 times less carbohydrates than coconut.
- Cucumber has 73% less sugar than coconut.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and cucumber has 96% less calories than coconut - cucumber has 15 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to cucumber per calorie. Coconut has a macronutrient ratio of 4:16:80 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Cucumber | |
|---|---|---|
| Protein | 4% | 15% |
| Carbohydrates | 16% | 80% |
| Fat | 80% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 3.2 times less carbohydrates than coconut - cucumber has 3.6g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 17 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Cucumber has 73% less sugar than coconut - cucumber has 1.7g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 412% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and cucumber has 100% less saturated fat than coconut - cucumber has 0.04g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Cucumber and coconut contain similar amounts of Vitamin C - cucumber has 2.8mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Cucumber and coconut contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Cucumber and coconut contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Cucumber and coconut contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin and folate. Both coconut and cucumber contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Coconut | Cucumber | |
|---|---|---|
| Thiamin | 0.066 MG | 0.027 MG |
| Riboflavin | 0.02 MG | 0.033 MG |
| Niacin | 0.54 MG | 0.098 MG |
| Pantothenic acid | 0.3 MG | 0.259 MG |
| Vitamin B6 | 0.054 MG | 0.04 MG |
| Folate | 26 UG | 7 UG |
Minerals
calcium
Cucumber and coconut contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 768% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 142% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than cucumber per 100 grams.
| Coconut | Cucumber | |
|---|---|---|
| linoleic acid | 0.366 G | 0.028 G |
| Total | 0.366 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.
Coconut g
()
|
Daily Values (%) |
Cucumber 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 cucumber or coconut contain more calories in 100 grams?Coconut is high in calories and cucumber has 100% less calories than coconut - cucumber has 15 calories in 100g and coconut has 354 calories.
Does cucumber or coconut have more carbohydrates?
By weight, cucumber has 3.2 times fewer carbohydrates than coconut - cucumber has 3.6g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does cucumber or coconut contain more potassium?
Coconut is a rich source of potassium and it has 140% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and coconut has 356mg of potassium.