Comparing Nutrients in 100 calories Cucumber VS Tomatoes

Weight per 100 calories

• Cucumber: 667g
• Tomatoes: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cucumber	14%	5%	81%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cucumber	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.6% 0.44g	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	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	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	17.5% 6.67g	38g per day for Men 19-50 years
Protein	7.74% 4.33g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cucumber	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21.4% 6.4μg	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.7% 46.7μg	21% 83.3μg	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	84.6% 76mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cucumber	Tomatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.67μg	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	17% 635g	14% 525g	3700g per day for Men 19-50 years

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

• Raw Whole Cucumber has 2.1 times more Vitamin B2, 3.5 times more Vitamin B5, 2.5 times more Vitamin B7 and 2.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A, 5.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 4.1 times more Vitamin C and 15 times more Vitamin E than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cucumber vs Tomatoes:

• Raw Whole Cucumber has 1.9 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, more Selenium, 1.4 times more Zinc and 1.2 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 2.1 times more Sodium than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Copper, Manganese and Phosphorus per 100 kcal.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Whole Cucumber has 2 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 2.4 times more Omega 6, 1.3 times more Sugars, 1.3 times more Fructose and 2 times more Fiber than Raw Whole Cucumber.
• Both Raw Whole Cucumber and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Whole Cucumber as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.