Arugula vs Romaine: Comparing Nutrition, Flavor, Cost and Uses

Arugula vs Romaine Lettuce: Flavor, Nutrition, and Uses Compared

When it comes to salad greens, arugula and romaine lettuce are two of the most popular options. But whats the difference between these crisp, leafy greens? And which one is healthier?

Read on for a detailed comparison of arugula vs romaine including nutrition information, health benefits, culinary uses, flavor profiles, and more to help you decide.

Basic Characteristics

First, let's cover some basic traits of each salad green:

Arugula is known by many names including rocket, roquette, rucola, and salad rocket. It has small green leaves with a spicy, peppery bite. The leaves have a lobed appearance.

Romaine lettuce has elongated, crispy green leaves that form a head similar to iceberg or cabbage. It offers a mild, sweet flavor with a satisfying crunch.

Nutrition Profile and Health Benefits

One of the biggest differences between arugula vs romaine is found in their nutritional values:

Arugula

Highlights of arugula nutrition per 1 cup raw (10g):

• Calories: 5
• Fiber: 1g - 4% DV
• Vitamin K: 24mcg bone health
• Vitamin C: 4mg immune support
• Vitamin A: 360IU eye and skin health
• Folate: 3% DV
• Calcium: 2% DV
• Iron: 2% DV

Some benefits of arugula include:

• Supports detoxification
• Boosts vitamin absorption
• Anti-inflammatory effects
• Provides antioxidants to fight disease and aging

Romaine Lettuce

Highlights of romaine lettuce nutrition per 1 cup raw (47g):

• Calories: 8
• Fiber: 1g - 4% DV
• Vitamin K: 28mcg bone health
• Vitamin A: 338IU eye and skin health
• Folate: 14% DV
• Vitamin C: 9% DV
• Manganese: 5% DV

Some benefits of romaine lettuce include:

• Promotes eye health
• Supports heart health
• Reduces inflammation
• Aids digestion and regularity

Flavor Profiles

Here is how arugula and romaine lettuce compare when it comes to flavors:

Arugula is known for its spicy, peppery, mustard-like bite. It has an assertive flavor that adds a tangy kick to salads.

Romaine lettuce offers a nice balance of flavors including mild sweetness with light bitter notes. Its flavor is crisp and refreshing rather than bold or spicy.

Culinary Uses

Both arugula and romaine work well in a variety of dishes thanks to their versatile nature:

Arugula

• Salads
• Pestos and sauces
• Sandwiches and wraps
• Pizzas
• Omelets or frittatas
• Stir fries

Romaine Lettuce

• Salads
• Wraps
• Tacos or lettuce cups
• Smoothies
• Soups
• Sandwiches

Both arugula and romaine pair well with ingredients like avocado, tomato, onion, eggs, cheese, beans, grains, chicken, seafood, citrus, nuts, seeds, and tangy dressings.

Growing Conditions

Those who want to grow their own salad greens will find:

Arugula thrives best in cool conditions. Grow it in spring or fall in a sunny spot with fertile soil. It goes from seed to harvest in about 4-6 weeks.

Romaine lettuce prefers mild weather not exceeding 75F. It requires deeper soil and takes roughly 2 months start to finish when grown from seed.

Price and Availability

Both arugula and romaine lettuce are fairly easy to find year-round. However you may notice seasonal spikes in cost at certain times of year.

On average, expect to spend:

• Arugula: $1.99 to $2.99 per ounce
• Romaine lettuce: $1.49 to $2.49 per head

Both greens may cost less when purchased loose rather than pre-packaged.

Arugula vs. Romaine: Which Should You Choose?

So when it comes to arugula vs iceberg lettuce, which one makes more nutritional and economical sense for your salads, sandwiches, meals and more?

Here are some key reasons to choose each:

Choose Arugula If You Want:

• An assertive, spicy kick
• Higher antioxidants
• More vitamins like A, C, K
• A stronger detox boost
• A more decorative, delicate look

Choose Romaine Lettuce If You Want:

• Milder, lighter flavor
• Higher fiber and folate
• Crisp texture that stands up well to dressings
• Lower cost per serving
• An easy-to-find staple green

The Final Verdict

While both arugula and romaine lettuce deliver core nutrients like fiber, vitamin K, and antioxidants, arugula packs a more concentrated nutrition punch thanks to higher amounts of vitamins A, C, and protective phytochemicals.

However, romaine is no slouch either. It contains special compounds that fight inflammation, heart disease, and cancer. Romaine also provides more bulk and satiety compared to delicate arugula.

In the end, the best choice comes down to your flavor preferences and intended uses. Arugula works beautifully for accenting other salad greens with its spicy zing. Romaine makes the perfect foundational lettuce with its neutral taste and hearty crunch.

By enjoying both arugula AND romaine lettuce as part of a veggie-rich diet, you can maximize the unique benefits of each. Mix and match other salad greens too for a super-nutritious, phytonutrient-packed diet that not only tastes great but boosts your long-term health.

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.