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Cucumber vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between cucumber and oranges

  • Cucumber has more vitamin K; however, oranges are higher in vitamin C, fiber, and folate.
  • Oranges cover your daily vitamin C needs 56% more than cucumber.
  • Cucumber has less sugar.
  • The glycemic index of oranges is higher.

Food varieties used in this article are Cucumber, with peel, raw and Oranges, raw, all commercial varieties.

Infographic

Cucumber vs Orange infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Orange
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +30%
Contains more IronIron +180%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +216%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +23.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +66.7%
~equal in Copper ~0.045mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Orange
Orange
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +222.2%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +187.8%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +328.6%
Contains more CholineCholine +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cucumber Orange DV% diff.
Vitamin C 2.8mg 53.2mg 56%
Vitamin K 16.4µg 0µg 14%
Fiber 0.5g 2.4g 8%
Folate 7µg 30µg 6%
Vitamin B1 0.027mg 0.087mg 5%
Carbs 3.63g 11.75g 3%
Vitamin B6 0.04mg 0.06mg 2%
Manganese 0.079mg 0.025mg 2%
Calories 15kcal 47kcal 2%
Iron 0.28mg 0.1mg 2%
Calcium 16mg 40mg 2%
Vitamin A 5µg 11µg 1%
Vitamin B3 0.098mg 0.282mg 1%
Vitamin B2 0.033mg 0.04mg 1%
Protein 0.65g 0.94g 1%
Vitamin E 0.03mg 0.18mg 1%
Magnesium 13mg 10mg 1%
Fructose 0.87g 1%
Phosphorus 24mg 14mg 1%
Zinc 0.2mg 0.07mg 1%
Potassium 147mg 181mg 1%
Fats 0.11g 0.12g 0%
Net carbs 3.13g 9.35g N/A
Sugar 1.67g 9.35g N/A
Copper 0.041mg 0.045mg 0%
Starch 0.83g 0%
Sodium 2mg 0mg 0%
Selenium 0.3µg 0.5µg 0%
Vitamin B5 0.259mg 0.25mg 0%
Choline 6mg 8.4mg 0%
Saturated fat 0.037g 0.015g 0%
Monounsaturated fat 0.005g 0.023g 0%
Polyunsaturated fat 0.032g 0.025g 0%
Tryptophan 0.005mg 0.009mg 0%
Threonine 0.019mg 0.015mg 0%
Isoleucine 0.021mg 0.025mg 0%
Leucine 0.029mg 0.023mg 0%
Lysine 0.029mg 0.047mg 0%
Methionine 0.006mg 0.02mg 0%
Phenylalanine 0.019mg 0.031mg 0%
Valine 0.022mg 0.04mg 0%
Histidine 0.01mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Orange
Orange
4
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +44.6%
Contains more CarbsCarbs +223.7%
Contains more OtherOther +15.8%
~equal in Fats ~0.12g
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +28%
Contains less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +360%

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References

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.

  1. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.