Dates vs. Cucumber
Nutrition comparison of Dates and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and cucumber:
- Date has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and cucumber has 95% less calories than date - date has 277 calories per 100 grams and cucumber has 15 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and lighter in fat compared to cucumber per calorie. Dates has a macronutrient ratio of 2:98:0 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Cucumber | |
|---|---|---|
| Protein | 2% | 15% |
| Carbohydrates | 98% | 80% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and cucumber has 95% less carbohydrates than date - date has 75g of total carbs per 100 grams and cucumber has 3.6g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 12 times more dietary fiber than cucumber - date has 6.7g of dietary fiber per 100 grams and cucumber has 0.5g of dietary fiber.
sugar
Date is high in sugar and cucumber has 97% less sugar than date - date has 66.5g of sugar per 100 grams and cucumber has 1.7g of sugar.
Protein
protein
Dates and cucumber contain similar amounts of protein - date has 1.8g of protein per 100 grams and cucumber has 0.65g of protein.
Fat
saturated fat
Both cucumber and dates are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Cucumber has more Vitamin C than date - cucumber has 2.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and cucumber contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and cucumber has 5ug of Vitamin A.
Vitamin E
Cucumber and dates contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and cucumber contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cucumber has 16.4ug of Vitamin K.
The B Vitamins
Date has more thiamin, niacin, pantothenic acid and Vitamin B6. Both dates and cucumber contain significant amounts of riboflavin and folate.
| Dates | Cucumber | |
|---|---|---|
| Thiamin | 0.05 MG | 0.027 MG |
| Riboflavin | 0.06 MG | 0.033 MG |
| Niacin | 1.61 MG | 0.098 MG |
| Pantothenic acid | 0.805 MG | 0.259 MG |
| Vitamin B6 | 0.249 MG | 0.04 MG |
| Folate | 15 UG | 7 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 300% more calcium than cucumber - date has 64mg of calcium per 100 grams and cucumber has 16mg of calcium.
iron
Date has 221% more iron than cucumber - date has 0.9mg of iron per 100 grams and cucumber has 0.28mg of iron.
potassium
Date is an excellent source of potassium and it has 373% more potassium than cucumber - date has 696mg of potassium per 100 grams and cucumber has 147mg of potassium.
Antioxidants and Phytonutrients
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, both dates and cucumber contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Dates | Cucumber | |
|---|---|---|
| beta-carotene | 89 UG | 45 UG |
| lutein + zeaxanthin | 23 UG | 23 UG |
| alpha-carotene | ~ | 11 UG |
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.
Dates 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 dates or cucumber contain more calories in 100 grams?Date is high in calories and cucumber has 100% less calories than date - date has 277 calories in 100g and cucumber has 15 calories.
Does dates or cucumber have more carbohydrates?
By weight, date is high in carbohydrates and cucumber has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and cucumber has 3.6g of carbohydrates.
Does dates or cucumber contain more calcium?
Date is a rich source of calcium and it has 300% more calcium than cucumber - date has 64mg of calcium in 100 grams and cucumber has 16mg of calcium.
Does dates or cucumber contain more potassium?
Date is a rich source of potassium and it has 370% more potassium than cucumber - date has 696mg of potassium in 100 grams and cucumber has 147mg of potassium.