Cucumber vs. Kale

Nutrition comparison of Cucumber and Kale


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

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

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

  • Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
Detailed nutritional comparison of cucumber and kale 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: Cucumber (Cucumber, with peel, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cucumber src
Image of Kale src

Calories and Carbs

calories

Cucumber and kale contain similar amounts of calories - cucumber has 15 calories per 100 grams and kale has 35 calories.

For macronutrient ratios, cucumber is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Cucumber has a macronutrient ratio of 15:80:5 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cucumber Kale
Protein 15% 28%
Carbohydrates 80% 41%
Fat 5% 31%
Alcohol ~ ~

carbohydrates

Both cucumber and kale are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and kale has 4.4g of carbohydrates.

The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.

dietary fiber

Kale is an excellent source of dietary fiber and it has 720% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.

sugar

Cucumber and kale contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and kale has 0.99g of sugar.



Protein

protein

Kale has 349% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and kale has 2.9g of protein.

Fat

saturated fat

Both cucumber and kale are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and kale has 0.18g of saturated fat.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has 32 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has 47 times more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.

Vitamin E

Cucumber and kale contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 22 times more Vitamin K than cucumber - cucumber has 16.4ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.

The B Vitamins

Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cucumber and kale contain significant amounts of pantothenic acid.

Cucumber Kale
Thiamin 0.027 MG 0.113 MG
Riboflavin 0.033 MG 0.347 MG
Niacin 0.098 MG 1.18 MG
Pantothenic acid 0.259 MG 0.37 MG
Vitamin B6 0.04 MG 0.147 MG
Folate 7 UG 62 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 14 times more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and kale has 254mg of calcium.

iron

Kale has 471% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and kale has 1.6mg of iron.

potassium

Kale is an excellent source of potassium and it has 137% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and kale has 348mg 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,

Cucumber Kale
kaempferol 0.13 mg 46.8 mg
Quercetin 0.04 mg 22.58 mg
isorhamnetin ~ 23.6 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,

Cucumber Kale
beta-carotene 45 UG 2873 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 23 UG 6261 UG

Omega-3 and Omega-6

omega 3s

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

Cucumber Kale
alpha linoleic acid 0.005 G 0.378 G
Total 0.005 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, kale has more linoleic acid than cucumber per 100 grams.

Cucumber Kale
linoleic acid 0.028 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.028 G 0.294 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: Cucumber (Cucumber, with peel, raw) and Kale (Kale, raw) .

Cucumber g

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