Mango vs. Cucumber
Nutrition comparison of Mango and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and cucumber:
- Cucumber has 3.1 times less carbohydrates than mango.
- Cucumber has 7.1 times less sugar than mango.
- Cucumber has 75% less calories than mango.
- Mango has more niacin, Vitamin B6 and folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) 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 mango - cucumber has 15 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to cucumber for fat. Mango has a macronutrient ratio of 5:90:5 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Cucumber | |
|---|---|---|
| Protein | 5% | 15% |
| Carbohydrates | 90% | 80% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 3.1 times less carbohydrates than mango - cucumber has 3.6g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Mango has 220% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Cucumber has 7.1 times less sugar than mango - cucumber has 1.7g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Cucumber and mango contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both cucumber and mango are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 12 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 980% more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Cucumber and mango contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Cucumber and mango contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more niacin, Vitamin B6 and folate. Both mango and cucumber contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Mango | Cucumber | |
|---|---|---|
| Thiamin | 0.028 MG | 0.027 MG |
| Riboflavin | 0.038 MG | 0.033 MG |
| Niacin | 0.669 MG | 0.098 MG |
| Pantothenic acid | 0.197 MG | 0.259 MG |
| Vitamin B6 | 0.119 MG | 0.04 MG |
| Folate | 43 UG | 7 UG |
Minerals
calcium
Cucumber and mango contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Cucumber and mango contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Cucumber and mango contain similar amounts of potassium - cucumber has 147mg of potassium per 100 grams and mango has 168mg 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 mango and cucumber contain small amounts of kaempferol.
| Mango | Cucumber | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | 0.13 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 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 mango and cucumber contain significant amounts of lutein + zeaxanthin.
| Mango | Cucumber | |
|---|---|---|
| beta-carotene | 640 UG | 45 UG |
| alpha-carotene | 9 UG | 11 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Mango | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.005 G |
| Total | 0.051 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both mango and cucumber contain small amounts of linoleic acid.
| Mango | Cucumber | |
|---|---|---|
| linoleic acid | 0.019 G | 0.028 G |
| Total | 0.019 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.
Mango 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 mango contain more calories in 100 grams?Cucumber has 80% less calories than mango - cucumber has 15 calories in 100g and mango has 60 calories.
Does cucumber or mango have more carbohydrates?
By weight, cucumber has 3.1 times fewer carbohydrates than mango - cucumber has 3.6g of carbs for 100g and mango has 15g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.