Orange vs. Cucumber
Nutrition comparison of Orange and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and cucumber:
- Cucumber has 4.4 times less sugar than orange.
- Cucumber has 67% less calories than orange.
- Cucumber has 69% less carbohydrates than orange.
- Orange has more thiamin and niacin.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has 67% less calories than orange - cucumber has 15 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to cucumber for fat. Orange has a macronutrient ratio of 6:91:4 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Cucumber | |
|---|---|---|
| Protein | 6% | 15% |
| Carbohydrates | 91% | 80% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 69% less carbohydrates than orange - cucumber has 3.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 380% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Cucumber has 4.4 times less sugar than orange - cucumber has 1.7g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Cucumber and orange contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both cucumber and orange are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 15 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Cucumber and orange contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Cucumber and orange contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Cucumber has more Vitamin K than orange - cucumber has 16.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and niacin. Both orange and cucumber contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Orange | Cucumber | |
|---|---|---|
| Thiamin | 0.1 MG | 0.027 MG |
| Riboflavin | 0.04 MG | 0.033 MG |
| Niacin | 0.4 MG | 0.098 MG |
| Pantothenic acid | 0.25 MG | 0.259 MG |
| Vitamin B6 | 0.051 MG | 0.04 MG |
| Folate | 17 UG | 7 UG |
Minerals
calcium
Orange is a great source of calcium and it has 169% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Cucumber and orange contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Cucumber and orange contain similar amounts of potassium - cucumber has 147mg of potassium per 100 grams and orange has 169mg 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 orange and cucumber contain significant amounts of beta-carotene.
| Orange | Cucumber | |
|---|---|---|
| beta-carotene | 71 UG | 45 UG |
| alpha-carotene | 11 UG | 11 UG |
| lutein + zeaxanthin | 129 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Orange | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.005 G |
| Total | 0.011 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both orange and cucumber contain small amounts of linoleic acid.
| Orange | Cucumber | |
|---|---|---|
| linoleic acid | 0.031 G | 0.028 G |
| Total | 0.031 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.
Orange 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 orange contain more calories in 100 grams?Cucumber has 70% less calories than orange - cucumber has 15 calories in 100g and orange has 46 calories.
Does cucumber or orange have more carbohydrates?
By weight, cucumber has 70% fewer carbohydrates than orange - cucumber has 3.6g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.