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  6. Spinach vs. Cucumber

Spinach vs. Cucumber — In-Depth Nutrition Comparison

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Summary of differences between Spinach and Cucumber

  • Cucumber has less Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Vitamin B6, Copper, and Vitamin E than Spinach.
  • Spinach covers your daily need of Vitamin K 398% more than Cucumber.
  • Spinach has 105 times more Vitamin A RAE than Cucumber. While Spinach has 524µg of Vitamin A RAE, Cucumber has only 5µg.

These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Cucumber, with peel, raw.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Cucumber
Cucumber
Contains more Calcium +750%
Contains more Iron +1175%
Contains more Magnesium +569.2%
Contains more Phosphorus +133.3%
Contains more Potassium +217%
Contains more Zinc +280%
Contains more Copper +324.4%
Contains more Manganese +1083.5%
Contains more Selenium +400%
Contains less Sodium -97.1%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Cucumber
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 10% 11% 13% 1% 6% 14% 11% 2%
Contains more Calcium +750%
Contains more Iron +1175%
Contains more Magnesium +569.2%
Contains more Phosphorus +133.3%
Contains more Potassium +217%
Contains more Zinc +280%
Contains more Copper +324.4%
Contains more Manganese +1083.5%
Contains more Selenium +400%
Contains less Sodium -97.1%

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.
Spinach
Spinach
9
:
1
Cucumber
Cucumber
Contains more Vitamin A +9881.9%
Contains more Vitamin E +6833.3%
Contains more Vitamin C +250%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B2 +615.2%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +505%
Contains more Folate +1985.7%
Contains more Vitamin K +2909.8%
Contains more Vitamin B5 +78.6%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +9881.9%
Contains more Vitamin E +6833.3%
Contains more Vitamin C +250%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B2 +615.2%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +505%
Contains more Folate +1985.7%
Contains more Vitamin K +2909.8%
Contains more Vitamin B5 +78.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Cucumber
Cucumber
Contains more Protein +356.9%
Contains more Fats +136.4%
Contains more Other +376.3%
Equal in Carbs - 3.63
Equal in Water - 95.23
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +356.9%
Contains more Fats +136.4%
Contains more Other +376.3%
Equal in Carbs - 3.63
Equal in Water - 95.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Cucumber
Cucumber
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +240.6%
Contains less Saturated Fat -14%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Cucumber
50% 7% 43%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.032 g
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +240.6%
Contains less Saturated Fat -14%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Cucumber Opinion
Net carbs 1.35g 3.13g Cucumber
Protein 2.97g 0.65g Spinach
Fats 0.26g 0.11g Spinach
Carbs 3.75g 3.63g Spinach
Calories 23kcal 15kcal Spinach
Starch 0.83g Cucumber
Fructose 0.87g Cucumber
Sugar 0.43g 1.67g Spinach
Fiber 2.4g 0.5g Spinach
Calcium 136mg 16mg Spinach
Iron 3.57mg 0.28mg Spinach
Magnesium 87mg 13mg Spinach
Phosphorus 56mg 24mg Spinach
Potassium 466mg 147mg Spinach
Sodium 70mg 2mg Cucumber
Zinc 0.76mg 0.2mg Spinach
Copper 0.174mg 0.041mg Spinach
Manganese 0.935mg 0.079mg Spinach
Selenium 1.5µg 0.3µg Spinach
Vitamin A 10481IU 105IU Spinach
Vitamin A RAE 524µg 5µg Spinach
Vitamin E 2.08mg 0.03mg Spinach
Vitamin C 9.8mg 2.8mg Spinach
Vitamin B1 0.095mg 0.027mg Spinach
Vitamin B2 0.236mg 0.033mg Spinach
Vitamin B3 0.49mg 0.098mg Spinach
Vitamin B5 0.145mg 0.259mg Cucumber
Vitamin B6 0.242mg 0.04mg Spinach
Folate 146µg 7µg Spinach
Vitamin K 493.6µg 16.4µg Spinach
Tryptophan 0.04mg 0.005mg Spinach
Threonine 0.127mg 0.019mg Spinach
Isoleucine 0.152mg 0.021mg Spinach
Leucine 0.231mg 0.029mg Spinach
Lysine 0.182mg 0.029mg Spinach
Methionine 0.055mg 0.006mg Spinach
Phenylalanine 0.134mg 0.019mg Spinach
Valine 0.168mg 0.022mg Spinach
Histidine 0.066mg 0.01mg Spinach
Saturated Fat 0.043g 0.037g Cucumber
Monounsaturated Fat 0.006g 0.005g Spinach
Polyunsaturated fat 0.109g 0.032g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
9%
Cucumber
Minerals Daily Need Coverage Score
52%
Spinach
8%
Cucumber

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.24g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Cucumber
Cucumber is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 11)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.