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 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 14:14:72 and for cucumber, 16:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Almonds | Cucumber | |
---|---|---|
Protein | 14% | 16% |
Carbohydrates | 14% | 80% |
Fat | 72% | 5% |
Alcohol | ~ | ~ |
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.
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.
Cucumber and almonds contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and almond has 4.4g of sugar.
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.
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.
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.
Cucumber has more Vitamin C than almond - cucumber has 2.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
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.
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.
Cucumber has more Vitamin K than almond - cucumber has 16.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
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 |
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.
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.
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.
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 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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almonds or Cucumber .
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 | |||