Almonds vs. Cucumber
Nutrition comparison of Almonds and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and cucumber:
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Cucumber has 4.9 times less carbohydrates than almond.
- Cucumber has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and cucumber has 97% less calories than almond - cucumber has 15 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to cucumber for protein. Almonds has a macronutrient ratio of 14:14:73 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Cucumber | |
|---|---|---|
| Protein | 14% | 15% |
| Carbohydrates | 14% | 80% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 4.9 times less carbohydrates than almond - cucumber has 3.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 24 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Cucumber and almonds contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 31 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Cucumber has signficantly less saturated fat than almond - cucumber has 0.04g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and cucumber are low in trans fat - almond has 0.02g of trans fat per 100 grams and cucumber does not contain significant amounts.
Vitamins
Vitamin C
Cucumber has more Vitamin C than almond - cucumber has 2.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Cucumber and almonds contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 853 times more Vitamin E than cucumber - cucumber has 0.03mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Cucumber has more Vitamin K than almond - cucumber has 16.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both almonds and cucumber contain significant amounts of pantothenic acid.
| Almonds | Cucumber | |
|---|---|---|
| Thiamin | 0.205 MG | 0.027 MG |
| Riboflavin | 1.138 MG | 0.033 MG |
| Niacin | 3.618 MG | 0.098 MG |
| Pantothenic acid | 0.471 MG | 0.259 MG |
| Vitamin B6 | 0.137 MG | 0.04 MG |
| Folate | 44 UG | 7 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 15 times more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 12 times more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 399% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and almond has 733mg 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,
| Almonds | Cucumber | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.13 mg |
| Quercetin | 0.36 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,
| Almonds | Cucumber | |
|---|---|---|
| beta-carotene | 1 UG | 45 UG |
| lutein + zeaxanthin | 1 UG | 23 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and cucumber contain small amounts of alpha linoleic acid (ALA).
| Almonds | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.005 G |
| Total | 0.003 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cucumber per 100 grams.
| Almonds | Cucumber | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.028 G |
| Total | 12.326 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.
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and cucumber has 100% less calories than almond - cucumber has 15 calories in 100g and almond has 579 calories.
Does cucumber or almonds have more carbohydrates?
By weight, cucumber has 4.9 times fewer carbohydrates than almond - cucumber has 3.6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does cucumber or almonds contain more calcium?
Almond is a rich source of calcium and it has 15 times more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and almond has 269mg of calcium.
Does cucumber or almonds contain more iron?
Almond is an abundant source of iron and it has 12 times more iron than cucumber - cucumber has 0.28mg of iron in 100 grams and almond has 3.7mg of iron.
Does cucumber or almonds contain more potassium?
Almond is a rich source of potassium and it has 400% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and almond has 733mg of potassium.