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  6. Kale vs. Cucumber

Kale vs. Cucumber — In-Depth Nutrition Comparison

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How are Kale and Cucumber different?

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Copper, Iron, Vitamin B6, Fiber, Calcium, and Vitamin E than Cucumber.
  • Daily need coverage for Vitamin K from Kale is 667% higher.
  • Kale contains 136 times more Vitamin A RAE than Cucumber. While Kale contains 681µg of Vitamin A RAE, Cucumber contains only 5µg.

Kale, cooked, boiled, drained, without salt and Cucumber, with peel, raw are the varieties used in this article.

Infographic

Kale vs Cucumber 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.
Kale
Kale
9
:
1
Cucumber
Cucumber
Contains more Calcium +350%
Contains more Iron +221.4%
Contains more Magnesium +38.5%
Contains more Phosphorus +16.7%
Contains more Potassium +55.1%
Contains more Zinc +20%
Contains more Copper +280.5%
Contains more Manganese +426.6%
Contains more Selenium +200%
Contains less Sodium -91.3%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Cucumber
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 10% 11% 13% 1% 6% 14% 11% 2%
Contains more Calcium +350%
Contains more Iron +221.4%
Contains more Magnesium +38.5%
Contains more Phosphorus +16.7%
Contains more Potassium +55.1%
Contains more Zinc +20%
Contains more Copper +280.5%
Contains more Manganese +426.6%
Contains more Selenium +200%
Contains less Sodium -91.3%

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.
Kale
Kale
9
:
1
Cucumber
Cucumber
Contains more Vitamin A +12872.4%
Contains more Vitamin E +2733.3%
Contains more Vitamin C +1364.3%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B3 +410.2%
Contains more Vitamin B6 +245%
Contains more Folate +85.7%
Contains more Vitamin K +4881.7%
Contains more Vitamin B5 +428.6%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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%
Contains more Vitamin A +12872.4%
Contains more Vitamin E +2733.3%
Contains more Vitamin C +1364.3%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B3 +410.2%
Contains more Vitamin B6 +245%
Contains more Folate +85.7%
Contains more Vitamin K +4881.7%
Contains more Vitamin B5 +428.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Cucumber
Cucumber
Contains more Protein +192.3%
Contains more Fats +263.6%
Contains more Carbs +55.1%
Contains more Other +128.9%
Equal in Water - 95.23
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Cucumber
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more Protein +192.3%
Contains more Fats +263.6%
Contains more Carbs +55.1%
Contains more Other +128.9%
Equal in Water - 95.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Cucumber
Cucumber
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +503.1%
Contains less Saturated Fat -28.8%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Cucumber
50% 7% 43%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.032 g
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +503.1%
Contains less Saturated Fat -28.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Cucumber Opinion
Net carbs 3.63g 3.13g Kale
Protein 1.9g 0.65g Kale
Fats 0.4g 0.11g Kale
Carbs 5.63g 3.63g Kale
Calories 28kcal 15kcal Kale
Starch 0.83g Cucumber
Fructose 0.87g Cucumber
Sugar 1.25g 1.67g Kale
Fiber 2g 0.5g Kale
Calcium 72mg 16mg Kale
Iron 0.9mg 0.28mg Kale
Magnesium 18mg 13mg Kale
Phosphorus 28mg 24mg Kale
Potassium 228mg 147mg Kale
Sodium 23mg 2mg Cucumber
Zinc 0.24mg 0.2mg Kale
Copper 0.156mg 0.041mg Kale
Manganese 0.416mg 0.079mg Kale
Selenium 0.9µg 0.3µg Kale
Vitamin A 13621IU 105IU Kale
Vitamin A RAE 681µg 5µg Kale
Vitamin E 0.85mg 0.03mg Kale
Vitamin C 41mg 2.8mg Kale
Vitamin B1 0.053mg 0.027mg Kale
Vitamin B2 0.07mg 0.033mg Kale
Vitamin B3 0.5mg 0.098mg Kale
Vitamin B5 0.049mg 0.259mg Cucumber
Vitamin B6 0.138mg 0.04mg Kale
Folate 13µg 7µg Kale
Vitamin K 817µg 16.4µg Kale
Tryptophan 0.023mg 0.005mg Kale
Threonine 0.085mg 0.019mg Kale
Isoleucine 0.114mg 0.021mg Kale
Leucine 0.133mg 0.029mg Kale
Lysine 0.114mg 0.029mg Kale
Methionine 0.018mg 0.006mg Kale
Phenylalanine 0.097mg 0.019mg Kale
Valine 0.104mg 0.022mg Kale
Histidine 0.04mg 0.01mg Kale
Saturated Fat 0.052g 0.037g Cucumber
Monounsaturated Fat 0.03g 0.005g Kale
Polyunsaturated fat 0.193g 0.032g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Cucumber
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
258%
Kale
9%
Cucumber
Minerals Daily Need Coverage Score
22%
Kale
8%
Cucumber

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 21)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Cucumber
Cucumber is lower in Saturated Fat (difference - 0.015g)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.