Kiwi vs. Cucumber

Nutrition comparison of Kiwi and Cucumber


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

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

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

  • Cucumber has 4.3 times less sugar than kiwi.
  • Cucumber has 75% less calories than kiwi.
  • Cucumber has 75% less carbohydrates than kiwi.
  • Kiwi has more folate.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of kiwi and cucumber 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: Kiwi (Kiwifruit, green, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Cucumber src

Calories and Carbs

calories

Cucumber has 75% less calories than kiwi - kiwi has 61 calories per 100 grams and cucumber has 15 calories.

For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to cucumber for fat. Kiwi has a macronutrient ratio of 7:87:7 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Cucumber
Protein 7% 15%
Carbohydrates 87% 80%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Cucumber has 75% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cucumber has 3.6g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 500% more dietary fiber than cucumber - kiwi has 3g of dietary fiber per 100 grams and cucumber has 0.5g of dietary fiber.

sugar

Cucumber has 4.3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cucumber has 1.7g of sugar.

Protein

protein

Kiwi and cucumber contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cucumber has 0.65g of protein.

Fat

saturated fat

Both kiwi and cucumber are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cucumber has 0.04g of saturated fat.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 32 times more Vitamin C than cucumber - kiwi has 92.7mg of Vitamin C per 100 grams and cucumber has 2.8mg of Vitamin C.

Vitamin A

Kiwi and cucumber contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cucumber has 5ug of Vitamin A.

Vitamin E

Kiwi has 47 times more Vitamin E than cucumber - kiwi has 1.5mg of Vitamin E per 100 grams and cucumber has 0.03mg of Vitamin E.

Vitamin K

Kiwi has 146% more Vitamin K than cucumber - kiwi has 40.3ug of Vitamin K per 100 grams and cucumber has 16.4ug of Vitamin K.

The B Vitamins

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

Kiwi Cucumber
Thiamin 0.027 MG 0.027 MG
Riboflavin 0.025 MG 0.033 MG
Niacin 0.341 MG 0.098 MG
Pantothenic acid 0.183 MG 0.259 MG
Vitamin B6 0.063 MG 0.04 MG
Folate 25 UG 7 UG

Minerals

calcium

Kiwi has 113% more calcium than cucumber - kiwi has 34mg of calcium per 100 grams and cucumber has 16mg of calcium.

iron

Kiwi and cucumber contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cucumber has 0.28mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 112% more potassium than cucumber - kiwi has 312mg 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 kiwi and cucumber contain small amounts of quercetin.

Kiwi Cucumber
luteolin 0.74 mg ~
kaempferol 1.03 mg 0.13 mg
Quercetin 0.04 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, both kiwi and cucumber contain significant amounts of beta-carotene.

Kiwi Cucumber
beta-carotene 52 UG 45 UG
lutein + zeaxanthin 122 UG 23 UG
alpha-carotene ~ 11 UG

Omega-3 and Omega-6

omega 3s

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

Kiwi Cucumber
alpha linoleic acid 0.042 G 0.005 G
Total 0.042 G 0.005 G

omega 6s

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

Kiwi Cucumber
linoleic acid 0.246 G 0.028 G
Total 0.246 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: Kiwi (Kiwifruit, green, raw) and Cucumber (Cucumber, with peel, raw) .

Kiwi g

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G polyunsaturated fat G
G trans fat G
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Vitamins and Minerals
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iron
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thiamin (Vit B1)
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niacin (Vit B3)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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G Water G
G Starch G
G Alcohol G


FAQ

Does kiwi or cucumber contain more calories in 100 grams?
Cucumber has 80% less calories than kiwi - kiwi has 61 calories in 100g and cucumber has 15 calories.

Does kiwi or cucumber have more carbohydrates?
By weight, cucumber has 80% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and cucumber has 3.6g of carbohydrates.

Does kiwi or cucumber contain more potassium?
Kiwi is a rich source of potassium and it has 110% more potassium than cucumber - kiwi has 312mg of potassium in 100 grams and cucumber has 147mg of potassium.

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