Orange Juice vs. Cucumber
Nutrition comparison of Orange Juice and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and cucumber:
- Cucumber has 4 times less sugar than orange juice.
- Cucumber has 65% less carbohydrates than orange juice.
- Cucumber has 67% less calories than orange juice.
- Orange juice has more thiamin, niacin and folate.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 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 juice - cucumber has 15 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is lighter in protein, heavier in carbs and similar to cucumber for fat. Orange juice has a macronutrient ratio of 6:90:4 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Cucumber | |
|---|---|---|
| Protein | 6% | 15% |
| Carbohydrates | 90% | 80% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 65% less carbohydrates than orange juice - cucumber has 3.6g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Cucumber and orange juice contain similar amounts of dietary fiber - cucumber has 0.5g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Cucumber has 4 times less sugar than orange juice - cucumber has 1.7g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Cucumber and orange juice contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both cucumber and orange juice are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 16 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Cucumber and orange juice contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Cucumber and orange juice contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Cucumber and orange juice contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, niacin and folate. Both orange juice and cucumber contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Orange Juice | Cucumber | |
|---|---|---|
| Thiamin | 0.09 MG | 0.027 MG |
| Riboflavin | 0.03 MG | 0.033 MG |
| Niacin | 0.4 MG | 0.098 MG |
| Pantothenic acid | 0.19 MG | 0.259 MG |
| Vitamin B6 | 0.04 MG | 0.04 MG |
| Folate | 30 UG | 7 UG |
Minerals
calcium
Cucumber and orange juice contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Cucumber and orange juice contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has 36% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and orange juice has 200mg 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,
| Orange Juice | Cucumber | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | 0.04 mg |
| kaempferol | ~ | 0.13 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, both orange juice and cucumber contain significant amounts of beta-carotene.
| Orange Juice | Cucumber | |
|---|---|---|
| beta-carotene | 33 UG | 45 UG |
| alpha-carotene | 6 UG | 11 UG |
| lutein + zeaxanthin | 115 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Orange Juice | 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 juice and cucumber contain small amounts of linoleic acid.
| Orange Juice | Cucumber | |
|---|---|---|
| linoleic acid | 0.029 G | 0.028 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Cucumber (Cucumber, with peel, raw) .
Orange Juice 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 juice contain more calories in 100 grams?Cucumber has 70% less calories than orange juice - cucumber has 15 calories in 100g and orange juice has 45 calories.
Does cucumber or orange juice have more carbohydrates?
By weight, cucumber has 70% fewer carbohydrates than orange juice - cucumber has 3.6g of carbs for 100g and orange juice has 10.4g of carbohydrates.