Cucumbers and zucchini are both hydrating, low in calories, and provide essential nutrients, but when it comes to hydration and overall nutrition, which is the better pick?
Keep reading for a breakdown of their water content and nutrition profiles, to see how they compare.
Both zucchini and cucumber are made of over 90% water, making them excellent choices for staying hydrated.
Cucumbers contain 95.9% water by weight, while zucchinis contain 94.7%, making cucumbers slightly more hydrating.
Though drinking plenty of water is the best way to stay hydrated, water-rich foods, like zucchini and cucumber, can also help you meet your hydration goals.
Studies show that about 20 to 25% of your daily water intake comes from food, especially water-rich foods like fruits and vegetables. Foods also contain nutrients, like sodium and potassium, which help the body absorb, use, and retain water, which is essential for maintaining optimal hydration status.
Eating water-rich foods like cucumbers and zucchini boosts your fluid intake, supporting nearly every cellular process in your body.
Here’s how a 100-gram serving of raw cucumber and raw zucchini compare:
Cucumber
Zucchinni
Calories
15
17
Carbs
3.63 grams
3.11 grams
Fiber
0.5 grams
1 gram
Protein
0.65 grams
1.21 grams
Fat
0.11 grams
0.32 grams
Zucchini and cucumbers are both very low in calories, which makes them a good choice for weight-management diets. However, zucchini offers roughly twice the protein and fiber of cucumber, which means it’s a better source of satiating nutrients.
However, cucumbers and zucchinis aren’t good sources of either of these nutrients, so for the most benefits, pair them with protein—and fiber-rich foods.
Additionally, cucumbers and zucchinis are very low in carbs, containing less than 4 grams of carbs per 100-gram serving. This makes them a good fit for low-carb eating patterns, such as the keto diet.
When it comes to vitamins and minerals, zucchini delivers a more concentrated dose than cucumbers.
Here’s how a 100-gram serving of each compares.
Cucumber
Zucchini
Vitamin C
2.8 milligrams or 3.11% of the Daily Value (DV)
17.9 milligrams or 19.8% of the DV
Vitamin K
16.4 micrograms or 13.67% of the DV
4.3 micrograms or 3.58% of the DV
Potassium
147 milligrams or 3.13% of the DV
261 milligrams or 5.5% of the DV
Folate
7 micrograms or 1.75% of the DV
24 micrograms or 6% of the DV
Manganese
0.079 milligrams or 3.43% of the DV
0.177 milligrams or 7.6% of the DV
Zucchini is a better source of vitamin C, potassium, folate, and manganese than cucumber, while cucumber delivers more vitamin K.
Cucumbers are a better source of vitamin K, which is needed for blood clotting, bone health, and many other important body processes.
Because it offers greater concentrations of most vitamins and minerals, zucchini is a more nutritious choice overall. However, cucumber still offers some benefits, such as a good dose of vitamin K and a food-based source of hydration.
When trying to decide between cucumbers and zucchini, you don’t have to choose one over the other. For the most health benefits, it’s recommended to enjoy a variety of produce in your diet to ensure you’re covering all of your nutritional bases.
When it comes to nutrients, zucchini is a better source of most vitamins and minerals, though cucumbers do provide a hearty dose of hydration and offer a good source of vitamin K.
Try incorporating zucchinis and cucumbers into your diet by adding them to vegetable dishes like salads, soups, and grain bowls. You can also use them to create healthy snacks, such as cucumber rounds topped with chicken salad or a nutrient-dense zucchini bread spread with almond butter.
Zucchinis and cucumbers are both mild-tasting, so they can be added to a number of recipes without the risk of overpowering the dish.
Cucumbers contain a higher percentage of water, making them a more hydrating choice, but zucchini comes out on top when it comes to vitamin and mineral content.
For the most benefits, enjoy both regularly as part of a healthy diet along with a variety of other nutritious foods like fruits, vegetables, nuts, beans, and protein sources.
