Broccoli vs. Cucumber
Nutrition comparison of Broccoli and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and cucumber:
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and broccoli contain similar amounts of calories - cucumber has 15 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to cucumber for fat. Broccoli has a macronutrient ratio of 28:65:7 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Cucumber | |
|---|---|---|
| Protein | 28% | 15% |
| Carbohydrates | 65% | 80% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber and broccoli contain similar amounts of carbs - cucumber has 3.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 420% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Cucumber and broccoli contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 334% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both cucumber and broccoli are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 30 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 520% more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Cucumber and broccoli contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 520% more Vitamin K than cucumber - cucumber has 16.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Broccoli | Cucumber | |
|---|---|---|
| Thiamin | 0.071 MG | 0.027 MG |
| Riboflavin | 0.117 MG | 0.033 MG |
| Niacin | 0.639 MG | 0.098 MG |
| Pantothenic acid | 0.573 MG | 0.259 MG |
| Vitamin B6 | 0.175 MG | 0.04 MG |
| Folate | 63 UG | 7 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 194% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 161% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 115% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and broccoli has 316mg 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,
| Broccoli | Cucumber | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | 0.13 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 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,
| Broccoli | Cucumber | |
|---|---|---|
| beta-carotene | 361 UG | 45 UG |
| alpha-carotene | 25 UG | 11 UG |
| lutein + zeaxanthin | 1403 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Broccoli | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.005 G |
| Total | 0.0215 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and cucumber contain small amounts of linoleic acid.
| Broccoli | Cucumber | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.028 G |
| Total | 0.055 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.
Broccoli 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 broccoli contain more calories in 100 grams?Cucumber and broccoli contain similar amounts of calories - cucumber has 15 calories in 100g and broccoli has 34 calories.
Does cucumber or broccoli have more carbohydrates?
By weight, cucumber and broccoli contain similar amounts of carbs - cucumber has 3.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does cucumber or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 120% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and broccoli has 316mg of potassium.