Raspberries vs. Cucumber
Nutrition comparison of Raspberries and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and cucumber:
- Cucumber has 70% less carbohydrates than raspberry.
- Cucumber has 71% less calories than raspberry.
- Cucumber has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than cucumber.
- Raspberry has more niacin and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has 71% less calories than raspberry - raspberry has 52 calories per 100 grams and cucumber has 15 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in fat and similar to cucumber for carbs. Raspberries has a macronutrient ratio of 8:82:10 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Cucumber | |
|---|---|---|
| Protein | 8% | 15% |
| Carbohydrates | 82% | 80% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 70% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and cucumber has 3.6g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 12 times more dietary fiber than cucumber - raspberry has 6.5g of dietary fiber per 100 grams and cucumber has 0.5g of dietary fiber.
sugar
Raspberries and cucumber contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and cucumber has 1.7g of sugar.
Protein
protein
Raspberries and cucumber contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and cucumber has 0.65g of protein.
Fat
saturated fat
Both raspberries and cucumber are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and cucumber has 0.04g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 836% more Vitamin C than cucumber - raspberry has 26.2mg of Vitamin C per 100 grams and cucumber has 2.8mg of Vitamin C.
Vitamin A
Raspberries and cucumber contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cucumber has 5ug of Vitamin A.
Vitamin E
Raspberries and cucumber contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cucumber has 0.03mg of Vitamin E.
Vitamin K
Raspberries and cucumber contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cucumber has 16.4ug of Vitamin K.
The B Vitamins
Raspberry has more niacin and folate. Both raspberries and cucumber contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Raspberries | Cucumber | |
|---|---|---|
| Thiamin | 0.032 MG | 0.027 MG |
| Riboflavin | 0.038 MG | 0.033 MG |
| Niacin | 0.598 MG | 0.098 MG |
| Pantothenic acid | 0.329 MG | 0.259 MG |
| Vitamin B6 | 0.055 MG | 0.04 MG |
| Folate | 21 UG | 7 UG |
Minerals
calcium
Raspberry has 56% more calcium than cucumber - raspberry has 25mg of calcium per 100 grams and cucumber has 16mg of calcium.
iron
Raspberry has 146% more iron than cucumber - raspberry has 0.69mg of iron per 100 grams and cucumber has 0.28mg of iron.
potassium
Raspberries and cucumber contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and cucumber has 147mg 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, both raspberries and cucumber contain small amounts of kaempferol.
| Raspberries | Cucumber | |
|---|---|---|
| kaempferol | 0.06 mg | 0.13 mg |
| Quercetin | 1.05 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, cucumber has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than cucumber per 100 grams. Both raspberries and cucumber contain small amounts of alpha-carotene.
| Raspberries | Cucumber | |
|---|---|---|
| beta-carotene | 12 UG | 45 UG |
| alpha-carotene | 16 UG | 11 UG |
| lutein + zeaxanthin | 136 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Raspberries | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.005 G |
| Total | 0.126 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than cucumber per 100 grams.
| Raspberries | Cucumber | |
|---|---|---|
| linoleic acid | 0.249 G | 0.028 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Cucumber (Cucumber, with peel, raw) .
Raspberries 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 raspberries or cucumber contain more calories in 100 grams?Cucumber has 70% less calories than raspberry - raspberry has 52 calories in 100g and cucumber has 15 calories.
Does raspberries or cucumber have more carbohydrates?
By weight, cucumber has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and cucumber has 3.6g of carbohydrates.