Cucumbers and olives are common ingredients in Mediterranean dishes, whether used separately or together. Olives are a fattier food than cucumbers, with five calories and 0.47 g of fat per large olive. A whole cucumber has only 45 calories and 0.33 g of fat. Despite these differences, they contain similar types of vitamins to contribute to your needs for the day.
Vitamin A
Vitamin A is a type of fat-soluble vitamin that is essential for the health of your teeth, body tissue, eyes, skin and mucous membranes. One large olive contains one microgram of vitamin A. It also has 10 mcg of beta-carotene, an antioxidant that turns into vitamin A. You will most likely eat more than one olive, gaining more of these vitamins. An 8 1/4 inch-long cucumber with the peel contains 15 mcg of vitamin A and 135 mcg of beta-carotene. Women should consume 700 mcg of vitamin A daily and men need 900 mcg per day.
Vitamin K
A fat-soluble vitamin, vitamin K is essential to help your blood clot. One large olive has 0.1 mcg of vitamin K and the whole cucumber contains 49.4 mcg of this vitamin. Get 75 mcg of vitamin K per day if you are a woman and 90 mcg a day if you are a man.
Vitamin C
Cucumbers contain the water-soluble vitamin C but olives do not have any. Vitamin C is involved in healing tissues and wounds. Your body uses vitamin C to make blood vessels, skin and scar tissues and it is essential for bone, cartilage and teeth. A whole cucumber adds 8.4 mg of vitamin C to the recommended daily amount of 75 mg a day for women and 90 mg a day for men.
B Vitamins
Your body needs B vitamins to grow, metabolize the food you eat and maintain enzymes. A whole cucumber contains 18.1 mg of choline, a vitamin often grouped with the B vitamins. One large olive has 0.5 mg of choline. The cucumber also contains 21 mcg of folate, a B vitamin that is important for cell health. An olive does not contain any folate. Men need 550 mg of choline each day and women need 425 mg. Both women and men need 400 mcg of folate a day.
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