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  6. Winter squash vs. Cucumber

Winter squash vs. Cucumber — In-Depth Nutrition Comparison

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How are Winter squash and Cucumber different?

  • Winter squash is higher in Vitamin A RAE, Vitamin B6, Fiber, and Vitamin C, however, Cucumber is richer in Vitamin K.
  • Daily need coverage for Vitamin A RAE from Winter squash is 28% higher.
  • Winter squash contains 6 times more Fiber than Cucumber. While Winter squash contains 2.8g of Fiber, Cucumber contains only 0.5g.

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

Infographic

Winter squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 +37.5%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +57.1%
Contains more CopperCopper +100%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +136.7%
Contains more SeleniumSelenium +33.3%
Contains more PhosphorusPhosphorus +26.3%
~equal in Magnesium ~13mg
~equal in Zinc ~0.2mg

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.
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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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% 6.3% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin CVitamin C +242.9%
Contains more Vitamin AVitamin A +4874.3%
Contains more Vitamin E Vitamin E +300%
Contains more Vitamin B2Vitamin B2 +103%
Contains more Vitamin B3Vitamin B3 +405.1%
Contains more Vitamin B6Vitamin B6 +302.5%
Contains more FolateFolate +185.7%
Contains more CholineCholine +76.7%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B5Vitamin B5 +10.7%
Contains more Vitamin KVitamin K +272.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +36.9%
Contains more FatsFats +218.2%
Contains more CarbsCarbs +143.8%
Contains more OtherOther +84.2%
~equal in Water ~95.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 more Mono. FatMonounsaturated Fat +420%
Contains more Poly. FatPolyunsaturated fat +359.4%
Contains less Sat. FatSaturated Fat -48.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Cucumber
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 Winter squash Cucumber Opinion
Calories 37kcal 15kcal Winter squash
Protein 0.89g 0.65g Winter squash
Fats 0.35g 0.11g Winter squash
Vitamin C 9.6mg 2.8mg Winter squash
Net carbs 6.05g 3.13g Winter squash
Carbs 8.85g 3.63g Winter squash
Magnesium 13mg 13mg
Calcium 22mg 16mg Winter squash
Potassium 241mg 147mg Winter squash
Iron 0.44mg 0.28mg Winter squash
Sugar 3.3g 1.67g Cucumber
Fiber 2.8g 0.5g Winter squash
Copper 0.082mg 0.041mg Winter squash
Zinc 0.22mg 0.2mg Winter squash
Starch 0.83g Cucumber
Phosphorus 19mg 24mg Cucumber
Sodium 1mg 2mg Winter squash
Vitamin A 5223IU 105IU Winter squash
Vitamin A RAE 261µg 5µg Winter squash
Vitamin E 0.12mg 0.03mg Winter squash
Manganese 0.187mg 0.079mg Winter squash
Selenium 0.4µg 0.3µg Winter squash
Vitamin B1 0.016mg 0.027mg Cucumber
Vitamin B2 0.067mg 0.033mg Winter squash
Vitamin B3 0.495mg 0.098mg Winter squash
Vitamin B5 0.234mg 0.259mg Cucumber
Vitamin B6 0.161mg 0.04mg Winter squash
Vitamin K 4.4µg 16.4µg Cucumber
Folate 20µg 7µg Winter squash
Choline 10.6mg 6mg Winter squash
Saturated Fat 0.072g 0.037g Cucumber
Monounsaturated Fat 0.026g 0.005g Winter squash
Polyunsaturated fat 0.147g 0.032g Winter squash
Tryptophan 0.013mg 0.005mg Winter squash
Threonine 0.027mg 0.019mg Winter squash
Isoleucine 0.035mg 0.021mg Winter squash
Leucine 0.05mg 0.029mg Winter squash
Lysine 0.033mg 0.029mg Winter squash
Methionine 0.011mg 0.006mg Winter squash
Phenylalanine 0.035mg 0.019mg Winter squash
Valine 0.038mg 0.022mg Winter squash
Histidine 0.017mg 0.01mg Winter squash
Fructose 0.87g Cucumber

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
35%
Winter squash
8%
Cucumber
Minerals Daily Need Coverage Score
12%
Winter squash
8%
Cucumber

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