Whole Wheat Bread vs. Cucumber
Nutrition comparison of Whole Wheat Bread and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and cucumber:
- Cucumber has 74% less sugar than whole wheat bread.
- Cucumber has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than cucumber.
- Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and cucumber has 94% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cucumber has 15 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to cucumber per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for cucumber, 16:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cucumber | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 66% | 80% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and cucumber has 92% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cucumber has 3.6g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 13 times more dietary fiber than cucumber - whole wheat bread has 7.4g of dietary fiber per 100 grams and cucumber has 0.5g of dietary fiber.
sugar
Cucumber has 74% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and cucumber has 1.7g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 19 times more protein than cucumber - whole wheat bread has 13.4g of protein per 100 grams and cucumber has 0.65g of protein.
Fat
saturated fat
Both whole wheat bread and cucumber are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and cucumber has 0.04g of saturated fat.
Vitamins
Vitamin C
Cucumber has 27 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cucumber has 2.8mg of Vitamin C.
Vitamin A
Cucumber and whole wheat bread contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and cucumber contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cucumber has 0.03mg of Vitamin E.
Vitamin K
Whole wheat bread and cucumber contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cucumber has 16.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and cucumber contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Cucumber | |
|---|---|---|
| Thiamin | 0.279 MG | 0.027 MG |
| Riboflavin | 0.131 MG | 0.033 MG |
| Niacin | 4.042 MG | 0.098 MG |
| Pantothenic acid | 0.336 MG | 0.259 MG |
| Vitamin B6 | 0.263 MG | 0.04 MG |
| Folate | 75 UG | 7 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 544% more calcium than cucumber - whole wheat bread has 103mg of calcium per 100 grams and cucumber has 16mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 793% more iron than cucumber - whole wheat bread has 2.5mg of iron per 100 grams and cucumber has 0.28mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 56% more potassium than cucumber - whole wheat bread has 230mg 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, cucumber has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than cucumber per 100 grams.
| Whole Wheat Bread | Cucumber | |
|---|---|---|
| beta-carotene | 1 UG | 45 UG |
| lutein + zeaxanthin | 94 UG | 23 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Whole Wheat Bread | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.005 G |
| Total | 0.205 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than cucumber per 100 grams.
| Whole Wheat Bread | Cucumber | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.028 G |
| Total | 1.669 G | 0.028 G |
Customize your serving size
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 Whole Wheat Bread or Cucumber .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cucumber (Cucumber, with peel, raw) .
Whole Wheat Bread 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 whole wheat bread or cucumber contain more calories in 100 grams?Whole wheat bread is high in calories and cucumber has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cucumber has 15 calories.
Does whole wheat bread or cucumber have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and cucumber has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cucumber has 3.6g of carbohydrates.
Does whole wheat bread or cucumber contain more calcium?
Whole wheat bread is a rich source of calcium and it has 540% more calcium than cucumber - whole wheat bread has 103mg of calcium in 100 grams and cucumber has 16mg of calcium.