Cucumber vs. Carrot — Health Impact and Nutrition Comparison
Carrots contain more minerals and vitamins than cucumbers. They have more Vitamin A, Vitamin B3, zinc, potassium, and calcium.
On the other hand, cucumbers are lower in saturated fat, sodium, and sugars.
Table of contents
What's The Actual Difference?
Cucumbers belong to the Cucumis genus, while carrots are root vegetables that belong to the Daucus genus. Carrots come in various colors, including purple, red, white, yellow, and orange. Regular cucumbers have green stripes on darker green skin but can also be white, yellow, or orange. Cucumbers' flavor is defined by their texture and water content; they are sweeter and plummier than carrots. Yellow carrots have a slight crunch and a fruity aftertaste when raw.
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).
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.
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.
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.
Carrots contain more carbs than cucumbers. They have 9.58g per 100g, whereas cucumbers have only 3.63g per 100g.
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.
Both carrots and cucumbers have no cholesterol.
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.
Several studies have found that high Vitamin C vegetables can help prevent heart disease. According to one study , 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 .
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 . Cucumber triterpenes and lignans have shown anticancer activity against liver cancer by inducing cancer cell death .
Several meta-analysis studies  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.
Vitamin A can help prevent cataracts and macular degeneration, the world's leading causes of blindness  . 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.
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 .
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 .
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 .
DOWNSIDES AND RISKS
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 .
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Glycemic Index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Lower in Saturated Fat||Equal|
|Lower in price||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||5µg||835µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/nutrients
- Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.