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  6. Cucumber vs. Winter squash

Cucumber vs. Winter squash — In-Depth Nutrition Comparison

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How are Cucumber and Winter squash different?

  • Cucumber is higher in Vitamin K, however, Winter squash is richer in Vitamin A RAE, Vitamin B6, Fiber, and Vitamin C.
  • Daily need coverage for Vitamin A RAE from Winter squash is 28% higher.
  • Cucumber contains 4 times more Vitamin K than Winter squash. While Cucumber contains 16.4µg of Vitamin K, Winter squash contains only 4.4µg.

Cucumber, with peel, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

Infographic

Cucumber vs Winter squash 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.
Cucumber
Cucumber
1
:
8
Winter squash
Winter squash
Contains more Phosphorus +26.3%
Contains more Calcium +37.5%
Contains more Iron +57.1%
Contains more Potassium +63.9%
Contains less Sodium -50%
Contains more Copper +100%
Contains more Manganese +136.7%
Contains more Selenium +33.3%
Equal in Magnesium - 13
Equal in Zinc - 0.22
Cucumber
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 10% 11% 13% 1% 6% 14% 11% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Phosphorus +26.3%
Contains more Calcium +37.5%
Contains more Iron +57.1%
Contains more Potassium +63.9%
Contains less Sodium -50%
Contains more Copper +100%
Contains more Manganese +136.7%
Contains more Selenium +33.3%
Equal in Magnesium - 13
Equal in Zinc - 0.22

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
Cucumber
3
:
7
Winter squash
Winter squash
Contains more Vitamin B1 +68.8%
Contains more Vitamin B5 +10.7%
Contains more Vitamin K +272.7%
Contains more Vitamin A +4874.3%
Contains more Vitamin E +300%
Contains more Vitamin C +242.9%
Contains more Vitamin B2 +103%
Contains more Vitamin B3 +405.1%
Contains more Vitamin B6 +302.5%
Contains more Folate +185.7%
Equal in Vitamin B5 - 0.234
Cucumber
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 1% 0% 10% 7% 8% 2% 16% 10% 6% 0% 41%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B5 +10.7%
Contains more Vitamin K +272.7%
Contains more Vitamin A +4874.3%
Contains more Vitamin E +300%
Contains more Vitamin C +242.9%
Contains more Vitamin B2 +103%
Contains more Vitamin B3 +405.1%
Contains more Vitamin B6 +302.5%
Contains more Folate +185.7%
Equal in Vitamin B5 - 0.234

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cucumber
Cucumber
1
:
4
Winter squash
Winter squash
Contains more Protein +36.9%
Contains more Fats +218.2%
Contains more Carbs +143.8%
Contains more Other +84.2%
Equal in Water - 89.21
Cucumber
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +36.9%
Contains more Fats +218.2%
Contains more Carbs +143.8%
Contains more Other +84.2%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cucumber
Cucumber
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +359.4%
Cucumber
50% 7% 43%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.032 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +359.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cucumber Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cucumber Winter squash Opinion
Net carbs 3.13g 6.05g Winter squash
Protein 0.65g 0.89g Winter squash
Fats 0.11g 0.35g Winter squash
Carbs 3.63g 8.85g Winter squash
Calories 15kcal 37kcal Winter squash
Starch 0.83g Cucumber
Fructose 0.87g Cucumber
Sugar 1.67g 3.3g Cucumber
Fiber 0.5g 2.8g Winter squash
Calcium 16mg 22mg Winter squash
Iron 0.28mg 0.44mg Winter squash
Magnesium 13mg 13mg
Phosphorus 24mg 19mg Cucumber
Potassium 147mg 241mg Winter squash
Sodium 2mg 1mg Winter squash
Zinc 0.2mg 0.22mg Winter squash
Copper 0.041mg 0.082mg Winter squash
Manganese 0.079mg 0.187mg Winter squash
Selenium 0.3µg 0.4µg Winter squash
Vitamin A 105IU 5223IU Winter squash
Vitamin A RAE 5µg 261µg Winter squash
Vitamin E 0.03mg 0.12mg Winter squash
Vitamin C 2.8mg 9.6mg Winter squash
Vitamin B1 0.027mg 0.016mg Cucumber
Vitamin B2 0.033mg 0.067mg Winter squash
Vitamin B3 0.098mg 0.495mg Winter squash
Vitamin B5 0.259mg 0.234mg Cucumber
Vitamin B6 0.04mg 0.161mg Winter squash
Folate 7µg 20µg Winter squash
Vitamin K 16.4µg 4.4µg Cucumber
Tryptophan 0.005mg 0.013mg Winter squash
Threonine 0.019mg 0.027mg Winter squash
Isoleucine 0.021mg 0.035mg Winter squash
Leucine 0.029mg 0.05mg Winter squash
Lysine 0.029mg 0.033mg Winter squash
Methionine 0.006mg 0.011mg Winter squash
Phenylalanine 0.019mg 0.035mg Winter squash
Valine 0.022mg 0.038mg Winter squash
Histidine 0.01mg 0.017mg Winter squash
Saturated Fat 0.037g 0.072g Cucumber
Monounsaturated Fat 0.005g 0.026g Winter squash
Polyunsaturated fat 0.032g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cucumber Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Cucumber
38%
Winter squash
Minerals Daily Need Coverage Score
8%
Cucumber
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 8)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Cucumber
Cucumber is lower in Sugar (difference - 1.63g)
Which food is lower in Saturated Fat?
Cucumber
Cucumber is lower in Saturated Fat (difference - 0.035g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.