Cucumber vs. Carrot — Health Impact and Nutrition Comparison

Calories

Both carrots and cucumbers are considered low calories foods. Nevertheless, carrots have three times higher calories than cucumber.

Carrots have 42 calories per 100g (65 calories per serving), and cucumbers have 15 calories per 100g (7 calories per serving).

Minerals

Carrot is relatively richer in minerals than a cucumber. The amount of calcium, phosphorus, potassium, and zinc in carrots is higher than in cucumbers.

On the other hand, cucumbers contain less sodium than carrots.

Both plants contain equal amounts of iron, magnesium, and copper.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cucumber

3

:

7

Carrot

Contains less Sodium -97.1%

Contains more Selenium +200%

Contains more Calcium +106.3%

Contains more Phosphorus +45.8%

Contains more Potassium +117.7%

Contains more Zinc +20%

Contains more Manganese +81%

Equal in Iron - 0.3

Equal in Magnesium - 12

Equal in Copper - 0.045

Cucumber

Carrot

Contains less Sodium -97.1%

Contains more Selenium +200%

Contains more Calcium +106.3%

Contains more Phosphorus +45.8%

Contains more Potassium +117.7%

Contains more Zinc +20%

Contains more Manganese +81%

Equal in Iron - 0.3

Equal in Magnesium - 12

Equal in Copper - 0.045

Vitamins

In comparison, carrots have high vitamin content than cucumber.

Carrot provides 160 times higher Vitamin A than cucumber, falling in the range of the top 9% of foods as a source of Vitamin A.

Carrots also have more Vitamin E, VitaminB1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, and folate.

On the other hand, cucumbers have more Vitamin K.

Both vegetables have an equal amount of Vitamin B5 and lack Vitamin B12 and Vitamin D.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cucumber

1

:

9

Carrot

Contains more Vitamin K +24.2%

Contains more Vitamin A +15810.5%

Contains more Vitamin E +2100%

Contains more Vitamin C +110.7%

Contains more Vitamin B1 +144.4%

Contains more Vitamin B2 +75.8%

Contains more Vitamin B3 +903.1%

Contains more Vitamin B6 +245%

Contains more Folate +171.4%

Equal in Vitamin B5 - 0.273

Cucumber

Carrot

Contains more Vitamin K +24.2%

Contains more Vitamin A +15810.5%

Contains more Vitamin E +2100%

Contains more Vitamin C +110.7%

Contains more Vitamin B1 +144.4%

Contains more Vitamin B2 +75.8%

Contains more Vitamin B3 +903.1%

Contains more Vitamin B6 +245%

Contains more Folate +171.4%

Equal in Vitamin B5 - 0.273

Fats

Both cucumber and carrot have fats of less than 1g. Cucumber contains 0.11g of fat, and the carrot has 0.24g of fat. Due to their low-fat content, cucumber and carrots can be added to the list of recommended foods for low-fat diets, such as The Paleo Diet and The Vegan Diet.

Carbs

Carrots contain more carbs than cucumbers. They have 9.58g per 100g, whereas cucumbers have only 3.63g per 100g.

Fiber

Both vegetables have significant amount of fiber. Carrots have a good amount of fiber: 2.8g. Cucumber contains 0.5g of fiber and 3.13g of net carbs.

Cholesterol

Both carrots and cucumbers have no cholesterol.

Glycemic Index

A cucumber's glycemic index is calculated at 36, while the glycemic index of a carrot is calculated at 39. Both are considered low GI food.

Cardiovascular Health

Cucumbers contain cucurbitacins, which can prevent or slow the progression of atherosclerosis. The potential mechanism is due to its diuretic effect, which reduces the amount of fluid circulating in the bloodstream, reducing the workload on the heart. One study shows that cucumber reduces systolic and diastolic blood pressure in older people[1].

Several studies have found that high Vitamin C vegetables can help prevent heart disease. According to one study [2], the soluble fiber in carrots may help lower blood cholesterol levels. Vitamin C supplements can help reduce risk factors for heart disease, such as high blood LDL (bad) cholesterol levels [3].

Cancer

According to research, cucurbitacins inhibit tumor cell growth and signaling pathways, causing cancer cells to die. Cucurbitacins have been shown to have antitumor activity against lung, pancreatic, colon, breast, and cervical cancers [4]. Cucumber triterpenes and lignans have shown anticancer activity against liver cancer by inducing cancer cell death [5].

Several meta-analysis studies [6] on carrot consumption have discovered that carrots play an essential role in cancer prevention. Because of the bioactive polyacetylene oxylipins falcarinol and falcarindiol, carrots may have cancer-preventive properties.

Eye Health

Vitamin A can help prevent cataracts and macular degeneration, the world's leading causes of blindness [7] [8]. Individuals with low Vitamin A levels are more prone to night blindness, which can be alleviated by eating carrots or other foods high in Vitamin A or carotenoids. Carrots contain beta-carotene, which the body converts to Vitamin A, which is necessary for eye health.

Skin Health

Keeping your skin hydrated aids in the improvement of elasticity and firmness. Lack of hydration can make your skin look dry and flaky, making it more prone to fine lines and wrinkles. Cucumbers contain polysaccharides, which help to keep skin elastic and healthy. Cucumbers are mostly water; in fact, they contain 96% water. Cucumbers have a high water content, which allows them to provide superior hydration to the skin [9].

Other Health Benefits

Cucumbers are high in water (96%) and may help you stay hydrated. Because it can disrupt your water balance and make stool passage difficult, staying hydrated can improve stool consistency, prevent constipation, and promote regularity if the constipation is due to dehydration [10]. 

Beta-carotene also helps the body produce Vitamin A, essential for boosting your immune system, especially during cold and flu season. Vitamin A aids our bodies' immune responses and the regeneration of new cells [11].

Allergy

Cucurbits have been linked to oral allergy syndrome, nausea, diarrhea, asthma, rhinitis, watery eyes, and contact urticaria. Cucumbers contain salicylate, so Aspirin-allergic people should avoid cucumbers, apples, almonds, oranges, berries, tomatoes, and other foods.

Carrot allergy is an example of cross-reactivity, in which proteins in certain fruits and vegetables cause an allergic reaction because they are similar to proteins found in certain types of pollen. You may react to carrots if you are allergic to birch pollen or mugwort pollen [12].