Comparing Nutrients in 100 calories Cucumber VS Peeled Cucumber

Weight per 100 calories

• Cucumber: 667g
• Peeled Cucumber: 1000g

Cucumber has 1.5 times more energy per 100g than Peeled Cucumber. It has very low energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Cucumber or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	15.4% 11g	19% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8% 5.8g	10.3% 7.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.07g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	8.77% 3.33g	18.4% 7g	38g per day for Men 19-50 years
Protein	7.74% 4.33g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21.4% 6.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.7% 46.7μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.7% 18.7mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Peeled Cucumber	Recommended Dietary Allowance
Calcium	10.7% 107mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.67μg	0.33% 13μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.3% 1.87mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	31.7% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	55% 25μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23% 160mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	17% 635g	26% 967g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 1.8 times more Vitamin B3 and 1.5 times more Vitamin K than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 1.7 times more Vitamin C and 1.5 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Vitamin A and Vitamin B2 per 100 kcal.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cucumber vs Peeled Cucumber:

• Raw Whole Cucumber has 2 times more Selenium than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.3 times more Calcium, 2.6 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Iron per 100 kcal.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Whole Cucumber has 1.9 times more Omega 6 than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 2.2 times more Fat, 3.2 times more Saturated Fat, 3 times more Omega 3, 1.3 times more Fructose, 2.1 times more Fiber and 1.4 times more Protein than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Peeled Cucumber have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Whole Cucumber as well as Raw Peeled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.