Arugula vs Spinach: Comparing the Nutritional Value
When it comes to nutrient-dense leafy greens, both arugula and spinach shine as nutrition powerhouses. These two salad staple contenders supply a wealth of vitamins, minerals, antioxidants and health-promoting plant compounds.
But when comparing arugula vs spinach side-by-side, you may wonder - which comes out as the healthier choice? Understanding the subtle nutritional differences empowers you to make the most informed food selections.
Basic Nutrient Profile
Both arugula and spinach offer very low calorie counts per serving. Arugula provides just 5 calories per cup compared to 7 calories per cup of spinach. So arugula edges out spinach by ever so slightly less calories.
These greens also supply 1-2 grams of dietary fiber per serving for healthy digestion and blood sugar control. Protein amounts measure just over 1 gram per cup of each as well, with spinach containing slightly more.
One area where spinach dominates is iron content. A single cup offers 3.2 milligrams of iron - crucial for oxygen-carrying red blood cell production - versus just 0.16 milligrams in arugula.
Vitamin and Mineral Density
When it comes vitamin and mineral density, both spinach and arugula supply over 100% DV for vitamins A, C and K. These support immune health, promote collagen formation, strengthen bones and influence blood clotting.
Spinach particularly excels at delivering Vitamin A precursors like beta-carotene at over 350% DV. Yet Arugula packs high amounts of Vitamin K, responsible for proper blood clotting, with 155% DV per cup.
For minerals like manganese and magnesium, spinach carries higher density with around 30% DV versus 10-15% DV per cup of arugula. Yet ounce per ounce, arugula delivers a greater breadth of trace vitamins and minerals.
Anti-Inflammatory Benefits
Chronic inflammation contributes to numerous diseases and accelerated aging. So choosing anti-inflammatory foods like leafy greens makes smart preventative health strategy.
Both spinach and arugula supply various anti-inflammatory antioxidants and plant compounds shown to lower inflammatory status in the body. These include polyphenols, flavonoids, carotenoids, vitamin C and vitamin E.
Some research shows certain unique flavonoid groups called methyated flavonoids found almost exclusively in arugula demonstrate notable anti-inflammatory capabilities that may exceed spinach’s effects.
Gut Health and Digestion
Feeding our gut microbiome - the 100 trillion or so bacteria living within our intestines - promotes better digestive health and whole body wellness. Both spinach and arugula serve as prebiotics.
Their fibers resist digestion until reaching the lower intestine where gut flora ferment them into health-promoting compounds. This supports the growth of beneficial bacteria like Lactobacillus and Bifidobacteria species linked to better immunity and GI function.
Arugula’s spicier, peppery flavor does give it slight digestive stimulating properties that spinach lacks. So arugula consumption may promote more immediate laxation effects.
Nutrient Bioavailability
Total nutrient amounts mean little if substances fail to get adequately absorbed and utilized within the body. The category where spinach excels most compared to nearly all other produce is bioavailability.
As an extremely mild flavored, low oxalate leafy green, spinach allows optimal nutrient absorption rates. The high oxalic acid content of arugula binds with minerals like calcium and iron, reducing their bioavailability.
Spinach also supplies special polysaccharides that increase the uptake of protective antioxidants and plant nutrients into human tissue. This maximizes spinach’s health benefits once consumed.
The Winner? It Depends on Your Needs
When weighing all nutritional considerations from vitamin and mineral density to bioavailability to anti-inflammatory power and prebiotic fiber effects, spinach does edge out arugula in the majority of categories.
However, arugula fills some unique niches as well with special nutrient complexes that offer their own worthy benefits. Ultimately, regularly consuming BOTH makes the optimal choice to reap their combined positive effects.
Easy Ways to Incorporate More Arugula and Spinach
Thankfully, integrating more arugula and spinach proves both simple and delicious!
Add these greens fresh or cooked into:
- Salads
- Sandwiches
- Eggs like frittatas, omelets & quiches
- Casseroles and grain bowls
- Pasta dishes
- Pizzas
- Soups, stews & chilis
- Smoothies
- Dips like spinach artichoke dip
Roasting or sautéing arugula & spinach boosts flavor and cuts any bitter notes. Pair with lemon, garlic, oils, nuts and seeds to balance and sweeten.
So don’t hesitate to get creative incorporating these two nutrient all-stars into your cooking routine. It provides an easy, delicious way to maximize your nutrition!
Other Leafy Greens Offering Nutrition Perks
While arugula and spinach rate as two of the most nutritious vegetables overall, they are certainly not your only produce options!
Romaine Lettuce
Crisp romaine serves up high amounts of vitamins A, K and C along with molybdenum for antioxidant protection and proper metabolism function.
Swiss Chard
This leafy green beauty supplies fiber, antioxidants, Vitamins C, E and K, magnesium, potassium, iron, copper and manganese.
Collard Greens
Providing hefty doses of vitamins A, C and K along with cancer-fighting glucosinolates at only 50 calories per cup, collard greens nourish the body from head to toe.
Kale
Hailed for its wealth of vitamins A, C and K paired with potent glucosinolates and flavonoids, kale makes regular rotation on any nutrition all-star list. Varieties like redbor and lacinto offer special benefits.
In the end each leafy green brings its own profile of health defending goodness. So keep switching it up to reap the unique rewards of each!
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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