Cucumber vs. Russet Potato
Nutrition comparison of Cucumber and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cucumber
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cucumber and russet potato:
- Cucumber has 3.9 times less carbohydrates than russet potato.
- Cucumber has 4.2 times less calories than russet potato.
- Russet potato has more thiamin, niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Cucumber (Cucumber, with peel, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has 4.2 times less calories than russet potato - cucumber has 15 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, cucumber is heavier in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Cucumber has a macronutrient ratio of 15:80:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cucumber | Russet Potato | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 80% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 3.9 times less carbohydrates than russet potato - cucumber has 3.6g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Russet potato has 160% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Cucumber and russet potato contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Cucumber and russet potato contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both cucumber and russet potato are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 104% more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Cucumber and russet potato contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Cucumber and russet potato contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Cucumber and russet potato contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6. Both cucumber and russet potato contain significant amounts of riboflavin, pantothenic acid and folate.
| Cucumber | Russet Potato | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.033 MG | 0.033 MG |
| Niacin | 0.098 MG | 1.035 MG |
| Pantothenic acid | 0.259 MG | 0.301 MG |
| Vitamin B6 | 0.04 MG | 0.345 MG |
| Folate | 7 UG | 14 UG |
Minerals
calcium
Cucumber and russet potato contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 207% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 184% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and russet potato has 417mg 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,
| Cucumber | Russet Potato | |
|---|---|---|
| beta-carotene | 45 UG | ~ |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 23 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cucumber and russet potato contain small amounts of alpha linoleic acid (ALA).
| Cucumber | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.01 G |
| Total | 0.005 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both cucumber and russet potato contain small amounts of linoleic acid.
| Cucumber | Russet Potato | |
|---|---|---|
| linoleic acid | 0.028 G | 0.032 G |
| Total | 0.028 G | 0.032 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.
Note: The specific food items compared are: Cucumber (Cucumber, with peel, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cucumber g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Cucumber has 4.2 times less calories than russet potato - cucumber has 15 calories in 100g and russet potato has 79 calories.
Does cucumber or russet potato have more carbohydrates?
By weight, cucumber has 3.9 times fewer carbohydrates than russet potato - cucumber has 3.6g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does cucumber or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 180% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and russet potato has 417mg of potassium.