Cucumber is similar to watermelon<\/a> in terms of the hydration it offers, according to Sherry Gray, MPH, RD<\/a>, a registered dietitian and a nutrition educator at the University of Connecticut.\n<\/p>\n Since cucumbers are typically eaten raw, they retain their water content, while cooking zucchini can reduce it.\n<\/p>\n Zucchinis Have More Fiber <\/p>\n Both cucumber and zucchini are rich in fiber<\/a>, a carbohydrate that helps manage blood sugar<\/a> and prevent constipation<\/a>.\n<\/p>\n Zucchini has a bit more fiber than cucumber: A 100-gram portion of unpeeled zucchini has 0.8 grams of fiber, while the same amount of unpeeled cucumber has 0.5 grams<\/strong>.<\/p>\n “Most of the fiber is in the skin of the zucchini or the cucumber. So you would want to have the skin,” Gray said.\n<\/p>\n More Vitamin C in Zucchini, More Vitamin K in Cucumber <\/p>\n In addition to fiber, zucchinis contain higher amounts of potassium<\/a>, magnesium, folate, and vitamins A, C, and E.\n<\/p>\n “Zucchini does have more nutritional value. It has more vitamins and minerals than a cucumber does,” Gray said.<\/p>\n But, for vitamin K, pick cucumber over zucchini, she added.<\/p>\n Most adults need between 90 and 120 micrograms (mcg)\u00a0of vitamin K daily to support blood clotting and bone building<\/a>. A cup of peeled cucumber has 9.6 mcg, and the same amount of unpeeled zucchini has 5.3 mcg.\n<\/p>\n Zucchinis Are a More Versatile Ingredient <\/p>\n Most people eat cucumbers raw or pickled, but zucchinis can be grilled, saut\u00e9d, stir-fried, added to meatballs, used as noodles, or folded into baked goods.\n<\/p>\n “Wash them before eating or preparing, even if you are going to peel them,”\u00a0Jen Bruning, MS, RDN, LDN<\/a>, a Chicago-based registered dietitian and a spokesperson for the Academy of Nutrition and Dietetics, told Verywell in an email.\n<\/p>\n Scrub the vegetables under running water to remove any dirt or bacteria. It is not recommended to use soap or a produce wash on fruits and vegetables because this may get absorbed into the produce.\n<\/p>\n You can store cucumbers in a plastic bag in the refrigerator for a week, and keep unwashed zucchini in the fridge for up to two weeks. Gray said neither one freezes well due to the high water content. After defrosting, both would have a mushy texture.\n<\/p>\n What This Means For You<\/p>\n Both zucchini and cucumbers can be part of a healthy diet. Eating different vegetables gives your body access to a variety of nutrients. Some research suggests that eating 30 different plants each week supports a diverse gut microbiome.<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n UCLA Health. 15 foods that help you stay hydrated<\/a>.<\/p>\n<\/li>\n Harvard T.H. Chan School of Public Health. Fiber<\/a>.<\/p>\n<\/li>\n United States Department of Agriculture. Squash, summer, green, zucchini, includes skin, raw<\/a>.<\/p>\n<\/li>\n U.S. Department of Agriculture, FoodData Central. Cucumber, with peel, raw<\/a>.<\/p>\n<\/li>\n University of Rochester Medical Center. Nutrition facts – squash, summer, zucchini, includes skin, raw, 1 cup, chopped<\/a>.<\/p>\n<\/li>\n University of Rochester Medical Center. Nutrition facts – cucumber, peeled, raw, 1 cup, pared, chopped<\/a>.<\/p>\n<\/li>\n National Institutes of Health, Office of Dietary Supplements. Vitamin K fact sheet for professionals<\/a>.<\/p>\n<\/li>\n U.S. Department of Agriculture. SNAP-Ed. Zucchini<\/a>.<\/p>\n<\/li>\n United States Department of Agriculture SNAP-Ed. Cucumbers<\/a>.<\/p>\n<\/li>\n U.S. Food and Drug Administration. Selecting and serving produce safely<\/a>.<\/p>\n<\/li>\n U.S. Department of Agriculture MyPlate. Vegetables<\/a>.<\/p>\n<\/li>\n McDonald D, Hyde E, Debelius JW, et al. American gut: an open platform for citizen science microbiome research<\/a>. mSystems. 2018;3(3):e00031-18. doi:10.1128\/mSystems.00031-18<\/p>\n<\/li>\n<\/ol>\n\n
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