Yogurt vs. Cucumber
Nutrition comparison of Yogurt and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and cucumber:
- Cucumber has 55.6 times less saturated fat than yogurt.
- Cucumber has 75% less calories than yogurt.
- Yogurt has more riboflavin and Vitamin B12.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has 75% less calories than yogurt - cucumber has 15 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to cucumber per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Cucumber | |
|---|---|---|
| Protein | 23% | 15% |
| Carbohydrates | 30% | 80% |
| Fat | 47% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both cucumber and yogurt are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Cucumber has more dietary fiber than yogurt - cucumber has 0.5g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Cucumber and yogurt contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 434% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Cucumber has 55.6 times less saturated fat than yogurt - cucumber has 0.04g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Cucumber has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and cucumber does not contain significant amounts.
Vitamins
Vitamin C
Cucumber and yogurt contain similar amounts of Vitamin C - cucumber has 2.8mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 440% more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and cucumber contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and cucumber does not contain significant amounts.
Vitamin E
Cucumber and yogurt contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Cucumber and yogurt contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12. Both yogurt and cucumber contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Yogurt | Cucumber | |
|---|---|---|
| Thiamin | 0.029 MG | 0.027 MG |
| Riboflavin | 0.142 MG | 0.033 MG |
| Niacin | 0.075 MG | 0.098 MG |
| Pantothenic acid | 0.389 MG | 0.259 MG |
| Vitamin B6 | 0.032 MG | 0.04 MG |
| Folate | 7 UG | 7 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 656% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Cucumber and yogurt contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Cucumber and yogurt contain similar amounts of potassium - cucumber has 147mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Cucumber | |
|---|---|---|
| beta-carotene | 5 UG | 45 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Yogurt | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.005 G |
| Total | 0.027 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than cucumber per 100 grams.
| Yogurt | Cucumber | |
|---|---|---|
| linoleic acid | 0.065 G | 0.028 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Cucumber has 80% less calories than yogurt - cucumber has 15 calories in 100g and yogurt has 61 calories.
Does cucumber or yogurt have more carbohydrates?
By weight, both cucumber and yogurt are low in carbohydrates - cucumber has 3.6g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does cucumber or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 660% more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and yogurt has 121mg of calcium.