White Rice vs. Cucumber

Nutrition comparison of Cooked White Rice and Cucumber


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

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

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

  • Cucumber has signficantly less carbohydrates than white rice.
  • White rice has more thiamin, niacin and folate, however, cucumber contains more riboflavin.
Detailed nutritional comparison of white rice 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Cucumber src

Here's an infographic summarizing the nutritional differences between white rice and cucumber. marks particularly rich nutrients.


Calories and Carbs

calories

White rice is high in calories and cucumber has 88% less calories than white rice - cucumber has 15 calories per 100 grams and white rice has 130 calories.

For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to cucumber for fat. White rice has a macronutrient ratio of 8:91:2 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Cucumber
Protein 8% 15%
Carbohydrates 91% 80%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Cucumber has signficantly less carbohydrates than white rice - cucumber has 3.6g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.

dietary fiber

Cucumber and white rice contain similar amounts of dietary fiber - cucumber has 0.5g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.

sugar

White rice has less sugar than cucumber - cucumber has 1.7g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice has 266% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and white rice has 2.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Cucumber has more Vitamin C than white rice - cucumber has 2.8mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Cucumber and white rice contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Cucumber and white rice contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Cucumber has more Vitamin K than white rice - cucumber has 16.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, niacin and folate, however, cucumber contains more riboflavin. Both white rice and cucumber contain significant amounts of pantothenic acid and Vitamin B6.

White Rice Cucumber
Thiamin 0.167 MG 0.027 MG
Riboflavin 0.016 MG 0.033 MG
Niacin 1.835 MG 0.098 MG
Pantothenic acid 0.411 MG 0.259 MG
Vitamin B6 0.05 MG 0.04 MG
Folate 58 UG 7 UG

Minerals

calcium

Cucumber has 433% more calcium than white rice - cucumber has 16mg of calcium per 100 grams and white rice has 3mg of calcium.

iron

White rice has 432% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and white rice has 1.5mg of iron.

potassium

Cucumber has 407% more potassium than white rice - cucumber has 147mg of potassium per 100 grams and white rice has 29mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white rice and cucumber contain small amounts of alpha linoleic acid (ALA).

White Rice Cucumber
alpha linoleic acid 0.01 G 0.005 G
Total 0.01 G 0.005 G

omega 6s

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

White Rice Cucumber
linoleic acid 0.046 G 0.028 G
Total 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cucumber (Cucumber, with peel, raw) .

Cooked White Rice g

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G Water G
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FAQ

Does cucumber or white rice contain more calories in 100 grams?
White rice is high in calories and cucumber has 90% less calories than white rice - cucumber has 15 calories in 100g and white rice has 130 calories.

Does cucumber or white rice have more carbohydrates?
By weight, cucumber has signficantly fewer carbohydrates than white rice - cucumber has 3.6g of carbs for 100g and white rice has 28.6g of carbohydrates.

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