Cucumber vs. Spinach

Nutrition comparison of Cucumber and Spinach


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

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

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

  • Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cucumber contains more pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
Detailed nutritional comparison of cucumber and spinach 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: Cucumber (Cucumber, with peel, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cucumber src
Image of Spinach src

Calories and Carbs

calories

Cucumber and spinach contain similar amounts of calories - cucumber has 15 calories per 100 grams and spinach has 23 calories.

Cucumber Spinach
Protein 15% 40%
Carbohydrates 80% 49%
Fat 5% 10%
Alcohol ~ ~

carbohydrates

Both cucumber and spinach are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 340% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Cucumber and spinach contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and spinach has 0.42g of sugar.



Protein

protein

Spinach has 340% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Both cucumber and spinach are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 904% more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 92 times more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.

Vitamin E

Spinach has 66 times more Vitamin E than cucumber - cucumber has 0.03mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 28 times more Vitamin K than cucumber - cucumber has 16.4ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cucumber contains more pantothenic acid.

Cucumber Spinach
Thiamin 0.027 MG 0.078 MG
Riboflavin 0.033 MG 0.189 MG
Niacin 0.098 MG 0.724 MG
Pantothenic acid 0.259 MG 0.065 MG
Vitamin B6 0.04 MG 0.195 MG
Folate 7 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 519% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Spinach is a great source of iron and it has 868% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Spinach is an excellent source of potassium and it has 280% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and spinach has 558mg 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,

Cucumber Spinach
kaempferol 0.13 mg 6.38 mg
Quercetin 0.04 mg 3.97 mg
luteolin ~ 0.74 mg
myricetin ~ 0.35 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 Spinach
beta-carotene 45 UG 5626 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 23 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Cucumber Spinach
alpha linoleic acid 0.005 G 0.138 G
Total 0.005 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both cucumber and spinach contain small amounts of linoleic acid.

Cucumber Spinach
linoleic acid 0.028 G 0.026 G
Total 0.028 G 0.026 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: Cucumber (Cucumber, with peel, raw) and Spinach (Spinach, raw) .

Cucumber g

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choline
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G Water G
G Starch G
G Alcohol G