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Kiwi vs. Cucumber — In-Depth Nutrition Comparison

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Summary of differences between kiwi and cucumber

  • Cucumber has less vitamin C, vitamin K, fiber, copper, and vitamin E than kiwi.
  • Kiwi covers your daily need for vitamin C, 100% more than cucumber.
  • Kiwi has 49 times more vitamin E than cucumber. While kiwi has 1.46mg of vitamin E, cucumber has only 0.03mg.
  • Cucumber has less sugar.
  • The glycemic index of kiwi is higher.

These are the specific foods used in this comparison Kiwifruit, green, raw and Cucumber, with peel, raw.

Infographic

Kiwi 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.
Kiwi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +112.2%
Contains more CopperCopper +217.1%
Contains more PhosphorusPhosphorus +41.7%
Contains more ManganeseManganese +24.1%
Contains more ZincZinc +42.9%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +50%
~equal in Iron ~0.28mg

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.
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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%
Contains more Vitamin CVitamin C +3210.7%
Contains more Vitamin EVitamin E +4766.7%
Contains more Vitamin B3Vitamin B3 +248%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin KVitamin K +145.7%
Contains more FolateFolate +257.1%
Contains more CholineCholine +30%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin B5Vitamin B5 +41.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.027mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +75.4%
Contains more FatsFats +372.7%
Contains more CarbsCarbs +303.9%
Contains more OtherOther +60.5%
Contains more WaterWater +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +840%
Contains more Poly. FatPolyunsaturated fat +796.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
5
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
33% 30% 35%
Starch: 0.83 g
Sucrose: 0.03 g
Glucose: 0.76 g
Fructose: 0.87 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +400%
Contains more GlucoseGlucose +440.8%
Contains more FructoseFructose +400%
Contains more MaltoseMaltose +1800%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Cucumber DV% diff.
Vitamin C 92.7mg 2.8mg 100%
Vitamin K 40.3µg 16.4µg 20%
Vitamin E 1.46mg 0.03mg 10%
Fiber 3g 0.5g 10%
Copper 0.13mg 0.041mg 10%
Folate 25µg 7µg 5%
Potassium 312mg 147mg 5%
Fructose 4.35g 0.87g 4%
Carbs 14.66g 3.63g 4%
Polyunsaturated fat 0.287g 0.032g 2%
Vitamin B6 0.063mg 0.04mg 2%
Vitamin B5 0.183mg 0.259mg 2%
Vitamin B3 0.341mg 0.098mg 2%
Calories 61kcal 15kcal 2%
Calcium 34mg 16mg 2%
Fats 0.52g 0.11g 1%
Zinc 0.14mg 0.2mg 1%
Manganese 0.098mg 0.079mg 1%
Protein 1.14g 0.65g 1%
Vitamin B2 0.025mg 0.033mg 1%
Magnesium 17mg 13mg 1%
Phosphorus 34mg 24mg 1%
Net carbs 11.66g 3.13g N/A
Iron 0.31mg 0.28mg 0%
Sugar 8.99g 1.67g N/A
Starch 0g 0.83g 0%
Sodium 3mg 2mg 0%
Vitamin A 4µg 5µg 0%
Selenium 0.2µg 0.3µg 0%
Vitamin B1 0.027mg 0.027mg 0%
Saturated fat 0.029g 0.037g 0%
Choline 7.8mg 6mg 0%
Monounsaturated fat 0.047g 0.005g 0%
Tryptophan 0.015mg 0.005mg 0%
Threonine 0.047mg 0.019mg 0%
Isoleucine 0.051mg 0.021mg 0%
Leucine 0.066mg 0.029mg 0%
Lysine 0.061mg 0.029mg 0%
Methionine 0.024mg 0.006mg 0%
Phenylalanine 0.044mg 0.019mg 0%
Valine 0.057mg 0.022mg 0%
Histidine 0.027mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Cucumber
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwi
8%
Cucumber
Minerals Daily Need Coverage Score
14%
Kiwi
8%
Cucumber

Comparison summary

Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.008g)
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Cucumber
Cucumber is lower in Sugar (difference - 7.32g)
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 37)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $0.1)
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.