Zucchini and cucumber are members of the Cucurbitaceae family, sharing several characteristics such as being green, hydrating summer vegetables that offer a wealth of antioxidants, fiber, and potassium.
Cucumbers typically find their way into our diets raw or pickled, whereas zucchinis are often cooked. Both fit neatly into a balanced diet - depending on whether you prefer the mildly sweet taste of zucchinis versus cucumbers' refreshing crunch and slight bitterness.
Although both are highly hydrating, cucumbers win out with 96% water content compared to zucchini's 94%."Cucumber hydration is akin to that of watermelon," says Sherry Gray, MPH, RD - a registered dietitian and nutrition educator at the University of Connecticut.
Since cucumbers are often eaten raw, they maintain their water content better than zucchinis, which lose some moisture when cooked.
Both vegetables boast fiber - a carbohydrate that aids in blood sugar management and prevents constipation. Zucchini slightly outpaces cucumber here: A 100-gram serving of unpeeled zucchini provides 0.8 grams of fiber, while the same amount of unpeeled cucumber only delivers 0.5 grams.
"Much of this dietary goodness is locked in vegetables' skin," Gray notes.
Zucchinis also contain more potassium, magnesium, folate, and vitamins A, C, and E than their cucumber counterparts - yet cucumbers offer a superior supply of vitamin K.
Men need 90 to 120 micrograms (mcg) of this vital nutrient daily for healthy blood clotting functions - which translates to around one cup of peeled cucumber providing 9.6 mcg, versus merely 5.3 mcg for an equal amount of unpeeled zucchini.
Cucumber often garnishes salads raw or pickled; meanwhile, zucchini adapts itself well into grilled dishes, sautéed sides, stir-fried meals, meatballs, noodles, and even baked goods.
"Always wash cucumbers/zucchinis before use - regardless of whether you peel them," advises Jen Bruning, MS, RDN, LDN, a Chicago-based registered dietitian who champions the Academy of Nutrition and Dietetics. "Simply scrub under running water to remove contaminants - avoid using soap or produce washes as they can be absorbed by fruits/vegetables."
Store cucumbers in refrigerator-secured plastic bags for up to weeklong stints, while store unwashed zucchini similarly in cold storage units around 2 weeks time. Unfortunately, their frozen states leave both vegetables mushy upon thawing due to high water content.
Both make excellent additions to nutritious diets; varied vegetable intake promotes diverse gut microbiome health per scientific research findings, with a suggested weekly target of up to thirty plant species consumption for optimal gut health.&<;/p>