Cucumber vs. Bell pepper — Health Impact and Nutrition Comparison

Classification and Varieties 

Cucumbers and bell peppers are popular vegetables that come in a variety of types, each with distinct characteristics. Cucumbers, classified scientifically as Cucumis sativus, are part of the Cucurbitaceae family. They are typically categorized into slicing, pickling, and seedless or burpless varieties. Slicing cucumbers, such as the Marketmore, are long and smooth-skinned, ideal for fresh consumption. Pickling cucumbers, like the Boston Pickling, are shorter, with a bumpy exterior suited for brining. Seedless cucumbers, including the English cucumber, are used for minimal seeds and a milder taste.

Bell peppers, or Capsicum annuum, belong to the Solanaceae family. Varieties include the classic California Wonder, known for its blocky shape and thick walls, and the elongated, sweet Corno di Toro.

Appearance

Cucumbers are typically elongated and cylindrical. Their skin can be smooth or bumpy and varies in color from light to dark green. Some varieties, like the English cucumber, are thinner with fewer seeds. Inside, cucumbers have a pale green, watery flesh with small, edible seeds arranged in a central cavity.

In contrast, bell peppers are short and famous for their blocky, square shape. They have a glossy, firm exterior that comes in various colors, including green, yellow, orange, red, and even purple. The interior of a bell pepper consists of a hollow cavity filled with small, white seeds attached to a pithy rib. The flesh of bell pepper is thick, crisp, and juicy, contrasting the more delicate, watery texture of cucumber flesh. 

Taste and Use

Bell peppers have a sweet, slightly tangy flavor that intensifies as they ripen from green to red. Green bell peppers are more bitter and less sweet, while red, orange, and yellow peppers are sweeter and fruitier. Their crisp texture makes them ideal for a variety of dishes, both raw and cooked. Raw bell peppers are commonly added to salads, salsas, and crudité platters. When cooked, they can be roasted, grilled, sautéed, or stuffed and added to dishes like stir-fries, fajitas, and casseroles.

Cucumbers, on the other hand, have a mild, refreshing taste with a watery and crisp texture. They can be added to salads, sandwiches, and sauces like tzatziki. Slicing cucumbers are perfect for fresh consumption while pickling cucumbers are used to make tangy, crunchy pickles. Seedless varieties, with their tender skin and fewer seeds, are ideal for snacking and garnishing. Unlike bell peppers, cucumbers are less commonly cooked, as their high water content can make them mushy, but they are sometimes lightly sautéed or incorporated into warm dishes in Asian cuisines. 

Macronutrients and Calories

Both vegetables are low in nutrients; however, Bell peppers are slightly denser in nutrients compared to cucumbers. The protein content of these vegetables is nearly identical; each contains less than one gram of protein.  They both provide more than 90% of water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cucumber

1

Protein: 0.65 g

Fats: 0.11 g

Carbs: 3.63 g

Water: 95.23 g

Other: 0.38 g

Bell pepper

4

Protein: 0.86 g

Fats: 0.17 g

Carbs: 4.64 g

Water: 93.89 g

Other: 0.44 g

Contains more ProteinProtein	+32.3%
Contains more FatsFats	+54.5%
Contains more CarbsCarbs	+27.8%
Contains more OtherOther	+15.8%

~equal in Water ~93.89g

Carbohydrates

Cucumbers are lower in carbs, containing 3.63g of carbohydrates compared to 4.64g in Bell peppers. However, Bell peppers are lower in net carbs. Cucumbers are higher in starch, whereas Bell peppers are higher in sucrose, fructose, and glucose. 

Fiber

Bell peppers are around 3.5 times richer in dietary fiber, containing 1.7 grams, while cucumbers provide only 0.5 grams of it. Bell peppers are especially richer in insoluble fiber. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cucumber

2

Starch: 0.83 g

Sucrose: 0.03 g

Glucose: 0.76 g

Fructose: 0.87 g

Lactose: 0 g

Maltose: 0.01 g

Galactose: 0 g

Bell pepper

3

Starch: 0 g

Sucrose: 0.11 g

Glucose: 1.16 g

Fructose: 1.12 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more StarchStarch	+∞%
Contains more MaltoseMaltose	+∞%

Contains more SucroseSucrose	+266.7%
Contains more GlucoseGlucose	+52.6%
Contains more FructoseFructose	+28.7%

~equal in Lactose ~0g

~equal in Galactose ~0g

  

Vitamins

Cucumbers contain higher amounts of vitamin K than Bell peppers, providing 16.4mg compared to 7.4mg in Bell peppers. On the other hand, Bell peppers are notably richer in vitamin C, with 80.4mg compared to 2.8mg in cucumbers. 

Bell peppers also contain more vitamins A, E, B1, B3, B6, and folate. However, cucumbers contain higher amounts of vitamins B2 and B5.

Both vegetables do not provide vitamin D and B12. 

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

3

Bell pepper

7

Contains more Vitamin B2Vitamin B2	+17.9%
Contains more Vitamin B5Vitamin B5	+161.6%
Contains more Vitamin KVitamin K	+121.6%

Contains more Vitamin CVitamin C	+2771.4%
Contains more Vitamin AVitamin A	+252.4%
Contains more Vitamin EVitamin E	+1133.3%
Contains more Vitamin B1Vitamin B1	+111.1%
Contains more Vitamin B3Vitamin B3	+389.8%
Contains more Vitamin B6Vitamin B6	+460%
Contains more FolateFolate	+42.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~5.5mg

Minerals

Cucumbers are the winners in this category. They provide more calcium, magnesium, phosphorus, zinc, and selenium than Bell peppers. On the other hand, Bell peppers contain more amounts of iron, potassium, copper, and manganese. Also, cucumbers are 1mg lower in sodium. 

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

6

Bell pepper

4

Contains more MagnesiumMagnesium	+30%
Contains more CalciumCalcium	+60%
Contains more ZincZinc	+53.8%
Contains more PhosphorusPhosphorus	+20%
Contains less SodiumSodium	-33.3%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium	+19%
Contains more IronIron	+21.4%
Contains more CopperCopper	+61%
Contains more ManganeseManganese	+54.4%

Oxalates

Bell peppers are slightly higher in oxalates than cucumbers. The Bell pepper oxalate content equals 10mg, while the oxalate content of cucumber is 4mg. Both are considered low-oxalate foods.

Glycemic Index

Cucumbers and Bell peppers are considered low-GI foods. The GI value of Bell peppers is 32, and the GI value of cucumber equals 21. 

Acidity

Bell pepper is alkaline, having a PRAL value of -2.9, while cucumber is alkaline, with a PRAL value of -2.4. 

Eye Health

Bell peppers significantly impact eye health due to their high content of vitamins and antioxidants, particularly vitamin A and carotenoids like lutein and zeaxanthin. 

Vitamin A, derived from the beta-carotene in bell peppers, is essential for maintaining good vision, especially in low-light conditions. Beta-carotene is converted into retinol, a form of vitamin A, which is a component of rhodopsin, a protein in the eyes that absorbs light (1). Furthermore, lutein and zeaxanthin, two carotenoids present in bell peppers, are known to filter harmful blue light and protect the retina. Studies have shown that these carotenoids accumulate in the retina, where they help to prevent oxidative stress and inflammation, thereby reducing the risk of chronic eye diseases like age-related macular degeneration (2).

Diabetes

Bell peppers and cucumbers can positively impact diabetes management due to their nutritional profiles and low glycemic index. A study suggests that the antioxidant properties of bell peppers may improve insulin sensitivity and glycemic control in diabetic patients (3). Furthermore, the fiber content in bell peppers aids in slowing down glucose absorption, helping maintain stable blood sugar levels.

Cucumbers also benefit diabetes management. They are high in water and contain compounds like cucurbitacins and lignans with anti-inflammatory and antidiabetic properties. According to a study, cucumber extracts exhibit hypoglycemic effects, which can help lower blood sugar levels (4).