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Orange vs. Cucumber — In-Depth Nutrition Comparison

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A recap on differences between oranges and cucumber

  • Oranges have more vitamin C, fiber, and folate; however, cucumber is higher in vitamin K.
  • Oranges cover your daily vitamin C needs 56% more than cucumber.
  • Cucumber contains 6 times less sugar than oranges. Oranges contain 9.35g of sugar, while cucumber contains 1.67g.
  • The glycemic index of oranges is higher.

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

Infographic

Orange 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.
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%
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 CalciumCalcium +150%
Contains more PotassiumPotassium +23.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +30%
Contains more IronIron +180%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +216%
~equal in Copper ~0.041mg

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.
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%
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 +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%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.259mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +44.6%
Contains more CarbsCarbs +223.7%
Contains more OtherOther +15.8%
~equal in Fats ~0.11g
~equal in Water ~95.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -59.5%
Contains more Mono. FatMonounsaturated fat +360%
Contains more Poly. FatPolyunsaturated fat +28%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.