Cucumbers have more water, zucchini is richer in fiber
Zucchini and cucumber are both in the squash family, often appearing in summer meals thanks to their refreshing taste and ability to provide water. The notable difference is that cucumbers contain about 96% water, slightly higher than zucchini, which has about 94% water.
According to Sherry Gray, MPH, RD, nutritionist and lecturer at the University of Connecticut (USA): Cucumbers have the same hydration ability as watermelon, especially when eaten raw. Conversely, cooking zucchini can lose the natural amount of water".
However, zucchini is better in fiber. On average, 100 grams of unpeeled zucchini has 0.8 grams of fiber, while the same amount of cucumber only has 0.5 grams. Gray recommends: Eat the skin to maximize the fiber in these two vegetables.
Nutritious zucchini, cucumber rich in vitamin K
Not only rich in fiber, zucchini is also rich in potassium, magnesium, folate, along with vitamins A, C and E. This makes zucchini assessed to have higher overall nutritional value.
Sink pot is richer in vitamins and minerals than cucumber. But to supplement vitamin K, you should choose cucumbers," Gray added.
A cup of shellfish provides about 9.6 mcg of vitamin K, while the corresponding amount in zucchini is only about 5.3 mcg. Vitamin K is important for blood clotting and bone formation, with a recommended requirement of 90 - 120 mcg per day for adults.
In addition, Jen Bruning, MS, RDN, LDN, a nutritionist in Chicago and a spokesperson for the American Institute of Nutrition and Dietetics, emphasized: Always wash vegetables in a tap of water before eating or processing them, even if you plan to peel them.
When stored, cucumbers can be stored in the refrigerator for about a week, while unwashed zucchini can be kept for up to two weeks. However, neither is suitable for freezing because they are prone to frost after defrosting.
Smart choices for daily meals
Both zucchini and cucumber have their own health benefits. Cucumbers help hydrate quickly, making them suitable for eating raw or as a pickled dish. Meanwhile, zucchini is more versatile in processing, can be grilled, stir-fried, made into noodles or combined in baked dishes.
Some studies show that eating up to 30 different types of vegetables per week can support a healthy gut microbiome and boost immunity. Whether choosing zucchini or cucumber, it is important to combine a variety of vegetables in your daily menu to help your body absorb enough vitamins, minerals and fiber.
