Arugula vs. Spinach: How Do They Compare Nutritionally?
Arugula and spinach are two leafy greens that offer stellar nutritional profiles. As salad staples, they provide a major nutrient boost to meals. But how exactly does arugula nutrition compare to spinach nutrition? Understanding their nuances empowers you to make the best choices for your health.
Nutrient Density
Both arugula and spinach pack dense nutrition into relatively few calories. They qualify as powerhouse fruits and vegetables, providing over 10% of the daily value per serving of key nutrients like vitamins A, C, and K.
Spinach has slight edge, with 41 calories and over 20 vital nutrients per 100 grams. Arugula contains 25 calories per 100 grams and is also filled with antioxidants and phytochemicals that deliver health benefits.
Fiber
Fiber is crucial for digestive health, heart health, stabilizing blood sugar, and weight management. Spinach provides 2.2 grams of fiber per 100 grams, while arugula has 3.5 grams. So arugula delivers slightly more filling fiber per serving.
Protein
Getting enough protein on a plant-based diet can take intention. Luckily, both spinach and arugula supply respectable protein for leafy greens. 100 grams of spinach has 2.9 grams of protein. Arugula offers 2.6 grams per 100 gram serving.
Vitamin A
Vitamin A supports immune function, vision, reproduction, and more. The vitamin A in leafy greens is delivered via beta carotene that our bodies convert to retinol. Spinach contains over twice as much beta carotene as arugula with 5626 mcg versus 2402 mcg per 100 grams.
Vitamin C
Vitamin C is an antioxidant that builds collagen, enhances immunity, and aids iron absorption. Spinach provides 28.1 mg of vitamin C per 100 grams. Arugula is not far behind with 22.5 mg per 100 gram serving.
Vitamin K
Vitamin K is essential for proper blood clotting and bone health. It also helps regulate calcium. Just 100 grams of spinach provides a whopping 483 mcg of vitamin K, over 4 times your daily needs. Arugula contains 108 mcg per 100 grams.
Calcium
Calcium plays a vital role in bone mineral density, muscle and nerve function, and enzyme processes. Spinach contains 99 mg of calcium per 100 grams compared to 160 mg per 100 grams for arugula. So arugula provides more calcium.
Iron
Iron enables red blood cell formation for oxygen transport. 100 grams of spinach offers 2.7 mg of iron while arugula contains 1.5 mg. So spinach is the better iron source.
Magnesium
Magnesium is needed for energy metabolism, protein synthesis, nerve transmission, blood pressure, and muscle and nerve function. Spinach provides 79 mg per 100 grams versus 47 mg in arugula.
Potassium
Potassium regulates fluid balance, nerve signals, and blood pressure. Spinach has one of the highest potassium levels of any vegetable with 558 mg per 100 grams. Arugula provides 369 mg per 100 gram serving.
Potential Health Benefits
Research reveals both arugula and spinach may promote health and help prevent disease in these ways:
Cancer Prevention
The antioxidants and phytochemicals in both greens exhibit anti-cancer activity. They may inhibit tumor growth, help remove carcinogens, and induce cancer cell death.
Eye Health
Lutein and zeaxanthin in spinach and arugula can help prevent cataracts and age-related macular degeneration, a leading cause of blindness.
Heart Health
The anti-inflammatory compounds in these greens may reduce blood pressure, decrease LDL cholesterol, improve blood vessel function, and lower heart disease risk.
Healthy Aging
Nutrients like vitamin K, folate, vitamin C and beta carotene in spinach and arugula may help slow cognitive decline and the aging process.
Strong Bones
The vitamin K in spinach and arugula improves calcium absorption and bone mineral density, reducing fracture risk.
Blood Sugar Control
These greens help regulate blood sugar. Their magnesium balances insulin levels while alpha-lipoic acid increases sensitivity.
Digestive Health
With prebiotics and fiber, spinach and arugula promote the growth of healthy gut bacteria and regular bowel movements.
Downsides and Considerations
Spinach and arugula offer tremendous nutritional upside. However, some potential drawbacks exist:
Oxalates
Both greens contain oxalates that can contribute to kidney stone development in prone individuals. But adequate hydration and moderation can prevent concern.
Pesticide Exposure
These leafy greens rank on the Environmental Working Groups Dirty Dozen list for higher pesticide residues when conventionally grown. Choose organic when possible.
Nitrate Levels
Spinach accumulates more nitrates that convert to nitrites and can form carcinogens. Opt for arugula over spinach for infants under 3 months.
Vitamin K and Blood Thinners
The high vitamin K content can interfere with blood thinning medications. Those on anticoagulants should consult doctors before regularly eating spinach or arugula.
Allergies
These greens may cause allergic reactions in those sensitive to Amaranthaceae family plants like Swiss chard and quinoa.
How To Include More Arugula and Spinach
Its easy to enjoy more of the stellar nutrition these greens offer. Consider these simple tips:
Salads
Arugula and spinach both make excellent salad base greens. Mix them together or alternate to reap their combined benefits.
Sandwiches
Pile spinach or arugula onto sandwiches and wraps in place of lettuce for added nutrition.
Pizzas
Top homemade or store-bought pizza with fresh baby spinach or arugula for antioxidant power.
Scrambled Eggs
Stir raw spinach or arugula into scrambled eggs right before cooking. The greens wilt down substantially.
Smoothies
Add big handfuls of spinach or arugula to smoothies. The other ingredients mask any taste.
Pasta Dishes
Toss some spinach or arugula right into hot pasta or stir into pasta sauce for a quick boost.
Soups
Add spinach or arugula to soups and stews at the end to retain nutrients better.
Sides
Saute spinach or arugula in olive oil and seasonings for an easy, healthy side dish.
The Bottom Line
When it comes to arugula versus spinach, both provide phenomenal nutrition. Spinach offers more vitamin A, vitamin K, iron, magnesium and potassium. Arugula contains more calcium and fiber. Together, they deliver a powerhouse of antioxidants, vitamins and minerals.
Spinach may boast a slight edge overall, but regularly consuming either green significantly enhances any diet. Focus on choosing organic versions whenever possible. Enjoy spinach and arugula often in a diverse range of dishes to amplify your nutrient intake.
FAQs
Which has more vitamin K, arugula or spinach?
Spinach contains significantly more vitamin K with 483 mcg per 100 grams versus 108 mcg in arugula.
Is arugula or spinach better in salads?
Both make excellent salad greens. Arugula offers a peppery flavor while spinach is more mild. Using both creates more nutrient diversity.
Can you eat arugula and spinach raw?
Yes, both arugula and spinach can be enjoyed raw in salads, smoothies, wraps and more to retain maximum nutrients.
Does arugula or spinach contain more protein?
Spinach contains slightly more protein with 2.9 grams per 100 grams versus 2.6 grams of protein in arugula.
Which has more oxalates, spinach or arugula?
Spinach contains around double the amount of oxalates compared to arugula. But both can be enjoyed in moderation.
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.
Add Comment