Kiwi vs. Cucumber
Nutrition comparison of Kiwi and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and cucumber:
- Cucumber has 4.3 times less sugar than kiwi.
- Cucumber has 75% less calories than kiwi.
- Cucumber has 75% less carbohydrates than kiwi.
- Kiwi has more folate.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has 75% less calories than kiwi - kiwi has 61 calories per 100 grams and cucumber has 15 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to cucumber for fat. Kiwi has a macronutrient ratio of 7:87:7 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Cucumber | |
|---|---|---|
| Protein | 7% | 15% |
| Carbohydrates | 87% | 80% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 75% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cucumber has 3.6g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 500% more dietary fiber than cucumber - kiwi has 3g of dietary fiber per 100 grams and cucumber has 0.5g of dietary fiber.
sugar
Cucumber has 4.3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cucumber has 1.7g of sugar.
Protein
protein
Kiwi and cucumber contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cucumber has 0.65g of protein.
Fat
saturated fat
Both kiwi and cucumber are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cucumber has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 32 times more Vitamin C than cucumber - kiwi has 92.7mg of Vitamin C per 100 grams and cucumber has 2.8mg of Vitamin C.
Vitamin A
Kiwi and cucumber contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cucumber has 5ug of Vitamin A.
Vitamin E
Kiwi has 47 times more Vitamin E than cucumber - kiwi has 1.5mg of Vitamin E per 100 grams and cucumber has 0.03mg of Vitamin E.
Vitamin K
Kiwi has 146% more Vitamin K than cucumber - kiwi has 40.3ug of Vitamin K per 100 grams and cucumber has 16.4ug of Vitamin K.
The B Vitamins
Kiwi has more folate. Both kiwi and cucumber contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Kiwi | Cucumber | |
|---|---|---|
| Thiamin | 0.027 MG | 0.027 MG |
| Riboflavin | 0.025 MG | 0.033 MG |
| Niacin | 0.341 MG | 0.098 MG |
| Pantothenic acid | 0.183 MG | 0.259 MG |
| Vitamin B6 | 0.063 MG | 0.04 MG |
| Folate | 25 UG | 7 UG |
Minerals
calcium
Kiwi has 113% more calcium than cucumber - kiwi has 34mg of calcium per 100 grams and cucumber has 16mg of calcium.
iron
Kiwi and cucumber contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cucumber has 0.28mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 112% more potassium than cucumber - kiwi has 312mg of potassium per 100 grams and cucumber has 147mg 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, both kiwi and cucumber contain small amounts of quercetin.
| Kiwi | Cucumber | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 0.13 mg |
| Quercetin | 0.04 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, both kiwi and cucumber contain significant amounts of beta-carotene.
| Kiwi | Cucumber | |
|---|---|---|
| beta-carotene | 52 UG | 45 UG |
| lutein + zeaxanthin | 122 UG | 23 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Kiwi | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.005 G |
| Total | 0.042 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cucumber per 100 grams.
| Kiwi | Cucumber | |
|---|---|---|
| linoleic acid | 0.246 G | 0.028 G |
| Total | 0.246 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.
Kiwi 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 kiwi or cucumber contain more calories in 100 grams?Cucumber has 80% less calories than kiwi - kiwi has 61 calories in 100g and cucumber has 15 calories.
Does kiwi or cucumber have more carbohydrates?
By weight, cucumber has 80% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and cucumber has 3.6g of carbohydrates.
Does kiwi or cucumber contain more potassium?
Kiwi is a rich source of potassium and it has 110% more potassium than cucumber - kiwi has 312mg of potassium in 100 grams and cucumber has 147mg of potassium.