Cantaloupe vs Cucumber – Which is Healthier?

Our Verdict

When comparing cantaloupe to cucumber, we picked the cucumber.

Why?

In terms of macros, both are of course 90–95% water, with just enough fiber to hold them together. However, it’s cantaloupe that’s 90% water and cucumber that’s 95% water, because cantaloupe has more than 2x the carbs and 144x the sugar (whence the sweetness). Now, it’s a fruit and so this sugar isn’t really anything to worry about if you’re eating it in solid form (as opposed to as juice), but by the numbers, it does mean that cucumber has the much lower glycemic index (cucumber has a GI of 21, while cantaloupe has a GI of 65), so we’ll give cucumber the win in this category.

In the category of vitamins, cantaloupe has more of vitamins A, B3, B6, B9, C, and E, while cucumber has more of vitamins B2, B5, and K, so cantaloupe scores a 6:3 win in this round.

When it comes to minerals, cantaloupe has more potassium and selenium, while cucumber has more calcium, iron, magnesium, manganese, phosphorus, and zinc, so another win for cucumber here.

Looking at polyphenols, cantaloupe has almost nothing (trace amounts of some lignans), while cucumber has more of the same lignans that cantaloupe has, plus highly beneficial flavones apigenin and luteolin, and famously good flavonols like kaempferol and quercetin. So, one more win for cucumber here.

Plus, and it’s not yet known the mechanism of action for this one, but cucumber extract beats glucosamine and chondroitin for reducing joint inflammation, at 1/135th of the dose.

Adding up the sections makes for a very clear overall win for cucumber, but by all means enjoy either or both; diversity is best!

Want to learn more?

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Enjoy!