Zucchini and cucumber come from the same plant family and share many traits. Both are hydrating summer vegetables packed with antioxidants, fiber, and potassium.
Cucumbers are typically eaten raw or pickled, while zucchinis are often cooked. Both vegetables fit into a healthy diet, depending on whether you prefer the mildly sweet flavor of zucchinis or the slightly bitter and refreshing crunch of raw cucumbers.
Cucumbers Are Slightly More Hydrating
While zucchini and other summer squashes are 94% water, cucumbers are slightly more hydrating with 96% water.
Cucumber is similar to watermelon in terms of the hydration it offers, according to Sherry Gray, MPH, RD, a registered dietitian and a nutrition educator at the University of Connecticut.
Since cucumbers are typically eaten raw, they retain their water content, while cooking zucchini can reduce it.
Zucchinis Have More Fiber
Both cucumber and zucchini are rich in fiber, which helps manage blood sugar and prevent constipation.
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.
“Most of the fiber is in the skin of the zucchini or the cucumber. So you would want to have the skin,” Gray said.
How They Compare in Vitamin C and K
In addition to fiber, zucchinis offer more potassium, magnesium, folate, and vitamins A, C, and E.
“Zucchini does have more nutritional value. It has more vitamins and minerals than a cucumber does,” Gray said.
But, for vitamin K, pick cucumber over zucchini, she added.
Most adults need between 90 and 120 micrograms (mcg) of vitamin K daily to support blood clotting and bone building. A cup of peeled cucumber has 9.6 mcg, and the same amount of unpeeled zucchini has 5.3 mcg.
Zucchini Is More Versatile in Cooking
Most people eat cucumbers raw or pickled, but zucchinis can be grilled, sautéd, stir-fried, added to meatballs, used as noodles, or folded into baked goods.
“Wash them before eating or preparing, even if you are going to peel them,” Jen Bruning, MS, RDN, LDN, a Chicago-based registered dietitian and a spokesperson for the Academy of Nutrition and Dietetics, told Verywell in an email.
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.
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.
What This Means For You
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.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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