Cucumber With Peel (Raw)vsKale (Raw)
Cucumber With Peel (Raw) has 15 calories and 0.65g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Kale (Raw) has more protein, Cucumber With Peel (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cucumber With Peel (Raw) vs Kale (Raw)
Go with Cucumber With Peel (Raw) at just 15 kcal per 100g — 57% fewer calories.
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Kale (Raw) provides 348mg of potassium per 100g — important for muscle function and hydration.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cucumber With Peel | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 15kcal1% | 35kcal2% | <0.1kcal |
| Protein | 0.65g1% | 2.9g6% | <0.1g |
| Total Fat | 0.11g0% | 1.5g2% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 3.6g1% | 4.4g2% | <0.1g |
| Dietary Fiber | 0.50g2% | 4.1g15% | <0.1g |
| Sugars | 1.7g | — | — |
| ✨Vitamins | |||
| Vitamin A | 5.0mcg1% | 241mcg27% | <0.1mcg |
| Vitamin C | 2.8mg3% | 93mg104% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | <0.1mg0% | 0.66mg4% | <0.1mg |
| Vitamin K | 16mcg14% | 390mcg325% | <0.1mcg |
| Vitamin B6 | <0.1mg2% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 7.0mcg2% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.35mg27% | <0.1mg |
| Niacin (B3) | <0.1mg1% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 53mg2% | <0.1mg |
| Calcium | 16mg1% | 254mg20% | <0.1mg |
| Iron | 0.28mg2% | 1.6mg9% | <0.1mg |
| Potassium | 147mg3% | 348mg7% | <0.1mg |
| Phosphorus | 24mg2% | 55mg4% | <0.1mg |
| Magnesium | 13mg3% | 33mg8% | <0.1mg |
| Zinc | 0.20mg2% | 0.39mg4% | <0.1mg |
| Copper | <0.1mg5% | <0.1mg6% | <0.1mg |
| Manganese | <0.1mg3% | 0.92mg40% | <0.1mg |
| Selenium | 0.30mcg1% | — | — |
🔬Nutritional Analysis
Calories: Cucumber With Peel (Raw) is significantly lower in calories at just 15 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 133% fewer calories, making Cucumber With Peel (Raw) the better choice for calorie-conscious diets.
Protein: Kale (Raw) provides more protein with 2.92g versus 0.65g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Cucumber With Peel (Raw) is the leaner option with 0.11g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 5mcg), Vitamin C (Kale (Raw): 93.4mg vs 2.8mg), Vitamin K (Kale (Raw): 390mcg vs 16.4mcg).
Key Minerals: Notable mineral differences include Sodium (Kale (Raw): 53mg vs 2mg), Calcium (Kale (Raw): 254mg vs 16mg), Manganese (Kale (Raw): 0.92mg vs 0.079mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Cucumber With Peel
❓Frequently Asked Questions
- Which has more protein, Cucumber With Peel (Raw) or Kale (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 0.65g for Cucumber With Peel (Raw).
- Which is lower in calories, Cucumber With Peel (Raw) or Kale (Raw)?
- Cucumber With Peel (Raw) is lower in calories with 15 kcal per 100g versus 35 kcal.
- Is Cucumber With Peel (Raw) or Kale (Raw) healthier?
- It depends on your goals. Cucumber With Peel (Raw) has 15 calories and 0.65g protein per 100g, while Kale (Raw) has 35 calories and 2.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cucumber With Peel (Raw) or Kale (Raw)?
- Cucumber With Peel (Raw) is leaner with 0.11g of fat per 100g compared to 1.49g.
- Which has more fiber, Cucumber With Peel (Raw) or Kale (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 0.5g.