Cucumber vs. Tomato — Health Impact and Nutrition Comparison

Calories

Cucumbers and tomatoes are low in calories. Cucumbers with peels give 15 calories per 100g serving; cucumbers without peels only have 10 calories. A serving of tomato containing 100 grams has 18 calories.

Vitamins

Cucumbers contain significantly more vitamin K than tomatoes, with 16.4 g in cucumbers compared to 7.9 g in tomatoes. On the other hand, tomatoes are notably richer in vitamin A, with 833 IU compared to 105 IU in cucumbers. 

Tomatoes also provide more Vitamin A, RAE, Vitamin E, Vitamin C, Vitamin B1, Vitamin B3, and Vitamin B6 compared to cucumbers. However, cucumbers have a higher content of vitamin B2 and vitamin B5 when compared to tomatoes. Additionally, tomatoes contain more folate than cucumbers. 

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

Tomato

8

Contains more Vitamin B2Vitamin B2	+73.7%
Contains more Vitamin B5Vitamin B5	+191%
Contains more Vitamin KVitamin K	+107.6%

Contains more Vitamin CVitamin C	+389.3%
Contains more Vitamin AVitamin A	+693.3%
Contains more Vitamin EVitamin E	+1700%
Contains more Vitamin B1Vitamin B1	+37%
Contains more Vitamin B3Vitamin B3	+506.1%
Contains more Vitamin B6Vitamin B6	+100%
Contains more FolateFolate	+114.3%
Contains more CholineCholine	+11.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Cucumber contains more calcium and sodium compared to tomatoes. Selenium content was not detected in tomatoes, while cucumber contains a minimal amount of 0.3µg. On the other hand, tomatoes contain higher levels of potassium (237mg). Cucumbers and tomatoes are equal in iron, phosphorus, zinc, 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

5

Tomato

3

Contains more MagnesiumMagnesium	+18.2%
Contains more CalciumCalcium	+60%
Contains more ZincZinc	+17.6%
Contains less SodiumSodium	-60%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium	+61.2%
Contains more CopperCopper	+43.9%
Contains more ManganeseManganese	+44.3%

~equal in Iron ~0.27mg

~equal in Phosphorus ~24mg

Fiber

Tomatoes contain a higher fiber content, providing 1.2 grams compared to the 0.5 grams found in cucumber.

Oxalates

The amount of oxalates in cucumbers is 4 mg, whereas the amount of oxalates in tomatoes is 5 mg.

Glycemic Index

Tomatoes and cucumbers are low-GI, diabetes-friendly foods. The glycemic index of a tomato is 23, and the glycemic index of a cucumber is 21.

Acidity

Vegetables are both acidic. Cucumbers range in pH from 5.12 to 5.78. Cucumber pickles range in pH from 4.20 to 4.60. Tomatoes range in pH from 4.3 to 4.9. Cucumber has a potential renal acid load value of -2.4, while tomato has a higher alkaline PRAL value of -4.1. These foods are base-producing due to their negative PRAL ratings.

Cardiovascular Health

Both tomatoes and cucumbers offer various health benefits, particularly those related to heart health. Rich in lycopene and beta-carotene, tomatoes have reduced the risk of heart attacks and strokes (1, 2). Clinical trials have indicated that lycopene supplementation might help lower LDL (harmful) cholesterol levels. At the same time, tomato products have displayed anti-inflammatory properties and protection of blood vessels, potentially decreasing the risk of blood clotting (3, 4, 5). Conversely, cucumbers have been linked to lowering systolic and diastolic blood pressure, likely due to their diuretic effect, which reduces the heart's workload (6, 7). Their consumption may also lead to decreased levels of 'bad' cholesterol and triglycerides, potentially preventing or slowing down the development of atherosclerosis, a primary cause of severe cardiovascular diseases (8, 9). Additionally, cucumbers contain cucurbitacin I and B, which may offer protection against cardiac hypertrophy and oxidative stress. However, some studies suggest a potential risk of cardiac hypertrophy and cardiac cell death from cucurbitacin I (10, 11, 12, 13). 

Diabetes

Tomatoes contain lycopene, which is linked to a reduced risk of obesity and diabetes due to its anti-inflammatory and antioxidant properties. Additionally, lycopene has shown efficacy in managing diabetic neuropathy, nephropathy, and other related complications (14). On the other hand, cucumbers, known for their low glycemic index and dietary fiber content, are often included in weight-loss diets. Their low glycemic index values contribute to a decreased risk of developing type 2 diabetes or the need for medication (15). Studies have revealed that cucumbers contain active components with anti-diabetic, anti-hyperglycemic, and hypoglycemic effects, suggesting their potential use in treating and managing diabetes mellitus (16, 17, 18). Furthermore, cucumber extracts have demonstrated the ability to protect the liver and pancreas from the detrimental effects of diabetes (19). 

  Cancer

Cucumbers have been found to possess anticancer effects that can aid in preventing and treating cancer. Cucurbitacins present in cucumbers have the potential to impede the development of tumor cells and signaling pathways, leading to the death of cancer cells. Various groups of cucurbitacins have exhibited antitumor activity against various cancers, including lung, pancreatic, colon, breast, liver, and cervical cancers (20, 21, 22, 23). In contrast, observational studies have indicated a connection between tomatoes and tomato products and reduced prostate, lung, and stomach cancer incidence (24, 25). While the high lycopene content in tomatoes is considered responsible for these benefits, further high-quality human research is required to confirm the causal link (26, 27). Additionally, a study in women has suggested that high concentrations of carotenoids found abundantly in tomatoes may offer protection against breast cancer (28, 29). 

Skin Health 

Cucumbers are crucial in maintaining hydrated and healthy skin due to their polysaccharide content, which helps retain skin elasticity and firmness. 

Cucumbers, with a water content of around 96%, provide great hydration, reducing dryness and flakiness, which can lead to the formation of fine lines and wrinkles (30). Tomatoes, on the other hand, are known for their skin-health benefits. Tomato-based diets, which are high in lycopene and other plant chemicals, have been linked to sunburn protection (31, 32). 

Notably, research indicates that individuals consuming tomato paste with olive oil daily experienced 40% fewer sunburns, highlighting the potential skin benefits of tomatoes and their derivatives (33).