I love them both and they add variety to my meals . The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium. Spinach contains slightly more of things such as Vitamin C, Iron and Protein. Spinach (and kale) are incredibly nutrient rich and are widely available. The oxalates in spinach can bind to beneficial minerals so that your body can’t absorb them. For years, I have been confused by arugula. People want to know: what’s the difference between the two, which one is healthier, which one will benefit me more, and so on… So, I decided to research these two, delicious, leafy green vegetables to find out what the difference in their nutrition is. (12 Experts Explain), Expert Tips For Studying Online For College and University Students, How To Be A Better College And University Student (According To Professors), The Best Journaling Techniques To Try (According To 7 Experts), How To Wake Up Happy And In A Good Mood (Advice From 7 Experts), How To Focus On Yourself Without Being Selfish (Great Advice From 8 Experts), What To Say To Yourself In The Mirror Every Morning (Tips From 7 Experts). I love them both so this is all good news to me. Spinach also contains oxalates that may interfere with absorption of some nutrients. Sticking to a diet which contains a wide range of vegetables and fruits is your best option for helping to make sure that you’re getting the most micro and macronutrients. Now when i am back at my office and see your blog, i realize that i should have got Spinach…. Arugula’s scientific name is Eruca sativa, and it’s an annual plant native to the Mediterranean region. They are both relatively high in protein (for a salad leaf at least) and also contain some important vitamins and minerals such as Iron, Vitamin C and Vitamin A. I’m glad you liked this post and found it useful , Great blog! Arugula leaves are thinner than Spinach leaves. How do you find out which search phrase is most often used to find your blog??? actually, after some research, I found that spinach is higher in oxalates, which means lower absorption of vitamins and minerals. But both of these salad leaves are good options to add to your diet. Arugula, spinach and kale, oh my! I found it in some Northern Virginia stores, but not all. Spinach is also slightly higher in protein than Arugula. Spinach is native to central and southwest Asia, but anyone who knows about the 2006 e.coli outbreak and 2007 salmonella outbreak, knows that spinach is widely grown in the US. The ANDI scale, which has been adopted to some extent by Whole Foods, has collard greens and kale at the top of the list (1000 points) and significantly better than spinach (739) and arugula (559). Compared with arugula, spinach generally has a mil… However, there are some nutrients kale is higher in, and some spinach is higher in. Thanks for the nutritional analysis’, now I know what to tell people who ask about it. • Anything Else to Consider? In scientific definition, arugula is a vegetable, a type of Brassicaceae that falls in the same family with cauliflower and kale. That would make a good blog post article! If you’re looking for non-dairy sources of calcium, you’re better off eating kale, bok choy, collard greens, tofu (read labels), tempeh , calcium-fortified orange juice, broccoli, or tahini. It seems those two would be a closer comparison. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. It provides more flavour to food compared to Swiss chard or spinach. Thanks Mike! If I’m being completely honest, I wasn’t surprised to find out that spinach is more nutrient dense. But first, what is arugula to be précise? Here at HumanWindow, we’re always looking for the best ways to improve your diet. It’s also commonly known as “rocket”, “garden rocket”, “eruca” and “rocket salad”. Oh well.. . It’s important to mention though that both are quite high in potassium, calcium and magnesium. Does Lemon or Lime Water Break Your Fast? Since the original post, I’ve started using kale for salads, and my guess is that it’s more nutrient dense than both. Arugula is an easy to grow salad green, making it a good home garden and window box garden choice. It also has a much milder taste when compared to arugula’s bitterness and spiciness. we’ll be direct, simple and clear on this so read on…. Iceberg Oxalate is found in many leafy greens like spinach and collard greens, but on the down side, it can reduce the absorption of calcium. Spinach contains slightly more protein and Iron, but Arugula is also a source of both. I actually love arugula but don’t really care for the taste of spinach – wish I did. Mostly used in Italian salads now popular in the world. A little more info: “4. However, it can also be used in casseroles, pasta & sauces alike other leafy greens. This recipe makes more pesto than you need so that you can freeze the extras! Today, arugula trails far behind both kale and spinach in popularity. As always, making sure that you are sticking a healthy and balanced diet should be your priority. One of the most striking differences between arugula and spinach is that arugula tastes much stronger than spinach. I know we sell it where I work. In a small bowl, whisk the oil, orange juice concentrate, vinegar, orange zest and ginger. Thanks for the information. Arugula (also known as rocket) is a cruciferous vegetable that has a spicy kick (similar to the peppery taste of watercress but more intense). We will use your name and email address only for the purpose of sending you email newsletters. #rpbt-related-gallery-2 { margin: auto; } #rpbt-related-gallery-2 .gallery-item { float: left; margin-top: 10px; text-align: center; width: 33%; } #rpbt-related-gallery-2 img { border: 2px solid #cfcfcf; } #rpbt-related-gallery-2 .gallery-caption { margin-left: 0; } /* see gallery_shortcode() in wp-includes/media.php */. Simply put, adding either of these leaves to your diet would likely be a good idea. However, as I mention in my post, 5 cups arugula have 160 mg calcium (16% of DV), and arugula is not considered a good source of calcium anyways. Once a somewhat exotic ingredient, arugula has become mainstream. From a nutritional perspective, Spinach contains slightly higher doses of some important micronutrients, making it a great option to add to your diet. Without reading your blog, i got Arugula. My name is Nour, and I'm a functional and integrative dietitian and nutritionist. If you are trying to limit oxalate in your diet, arugula is a good choice of leafy greens.” Read more: http://www.livestrong.com/article/5381-need-health-benefits-arugula/#ixzz1shrACLJY. Thanks for doing the comparison. Now it’s time to take a closer look at Arugula and Spinach to see exactly how they compare. Like arugula, you can serve spinach cooked or raw. and I'm a functional and integrative dietitian and nutritionist. I suspect that kale is better than arugula as well but what are your thoughts on kale as it compares to spinach? It goes wonderfully with pasta, but also on salads, meats, as a dipping sauce, or as a garnish for soups. Spinach and arugula are leafy greens. Similarly filled with vitamins and minerals, arugula contains many antioxidants and is served raw in salads, as well as cooked. I first met arugula, Eruca sativa, when I made a spring panzanella salad several years ago.I’d never used the leafy green before, but I was hooked from the first peppery bite. Oxalate is one such compound. I can help you heal your gut naturally, so you can get rid of stomach pain, bloating, diarrhea, constipation, fatigue, acid reflux, and have more energy and time for the people and things you love the most. It can be eaten raw, added to salads with other salad greens, or cooked.The leaves are excellent sauteed lightly in olive oil or steamed and added to pasta dishes. Thanks Sharita for stopping by and for leaving a comment. Thanks for inspiring me . Most people especially in French use arugula … Arugula’s botanical name is Eruca Sativa, and it’s an annual plant native to the Mediterranean region. There are many more green leafy vegetable to try.. don’t stop with spinach and arugula! I think both are great! When using arugula as a base for a salad, I recommend keeping th… !… I wanted to ask you if you recommend some other cooling recipes, I am avoiding the cooker all together these days…. It is inclined to fry faster than kale & collard greens, due to its tenderness. Instead of being considered in the same class of leafy greens as spinach and lettuce, arugula is actually a cruciferous vegetable, similar nutritionally to cabbage, broccoli, bok choy, and collard greens. However, you can also use it … Given that my husband and I are working to better our health, these two leafy vegetables will help us in our journey. Baby spinach can be one of the best substitutes for arugula if you hate the bitter taste of it. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. They are both high in nutrients, vitamins, and minerals. The information on this website is intended for entertainment purposes only and does not constitute professional, medical or healthcare advice or diagnosis, and may not be used as such. Having that said, it can be secretly added into dinner meals and even smoothies! Arugula and spinach are also great in pasta dishes! I’m not sure how popular or available arugula is in the US. Thanks for the info! Eating spinach and other oxalate-containing foods may lead to insufficient calcium absorption or other problems in susceptible individuals. Baby Spinach. Let’s start by comparing the nutrition values of both of these popular salad leaves when they are served raw. The scientific name for Spinach is Spinacia oleracea. Each 30g serving of Spinach contains around 0.86g of protein, compared to 0.77g of protein in Arugula. I wrote this post a long time ago. I’m not as big of a fan of arugula. Spinach is a rich source of various important nutrients, including Vitamin A, Vitamin C, Vitamin K, Magnesium, Manganese, Iron and Folate. Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. All Rights Reserved. Both, especially when eaten fresh, are an acquired taste but worth trying over and over again. Conclusion – Wrapping Things Up. , Thank you Amy for the comment! You shouldn’t try looking for a ‘superfood’ to solve your nutritional problems. Arugula has nitric oxide which is good vasodilation. But I won’t be cutting out arugula! According to the Dole Nutrition website, arugula is lower in oxalates than spinach and certain other leafy greens. Spinach also boasts higher doses of important vitamins and minerals such as Vitamin A, Vitamin C, Calcium and Iron. So glad to see this info posted! The greens feature dandelion-like succulent, elongated, lobular leaves with prominent green veins (midrib). The deeper the color of the vegetable, the healthier  it is. Arugula-spinach pesto is vibrant, delicious, and very easy to make. However, I know spinach also contains two antioxidants that are key for eye health and provide less taste. This makes it a popular choice for people who are aiming to stick to a healthy diet and get good doses of some important micronutrients as listed above. Perhaps you like one of them more than the other, or maybe you want to know whether you’d be better off eating Arugula or Spinach on a regular basis. thanks for the great info on your website, I tried your yoghurt shanina :)) came in handy in this weather (we have 35 degrees here in switzerland these days)!! Don’t Believe Everything You Think (4 Experts Explain Why), Common Mistakes To Avoid When Working From Home (Expert Advice), How To Start Journaling (Great Advice From 10 Experts), What Is The Purpose Of Meditation? If you like it, eat it. Cooked, arugula also resembles the delicate texture of cooked spinach. It does not taste anything like spinach, but it actually has a taste compared to iceberg lettuce or romaine. Arugula is very low in calories and is a good source of vitamins A and C, folate, calcium, and magnesium. If a patient is sensitive to spinach or tyramine, it’s better to stick with other greens like arugula, kale, or lettuce. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. (I have to admit, “rocket” sounds a lot cooler than arugula.) I like to mix both in salads – they look great together. Let’s start with Arugula in this spinach vs arugula battle. All in all, these are two pretty good salad leaves that would be a good addition to any diet. So are spinach and arugula viable alternatives to beet juice? (Let’s be real, calling it Spinach is a whole lot easier.) Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. 3 Wash the arugula and spinach leaves. My conclusion is that arugula is better! Spinach has more vitamin A, C, K, folate, potassium, magnesium, manganese, and iron. Thank you Michelle for the comment. These sulfur-containing compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer benefits. I think back then, I used to use either arugula or spinach for my salads. Arugula contains indole-3-carbinol, a substance that may help to reduce inflammation and also be beneficial in reducing the risk of breast and colon cancer. shh! Some of my favorite recipes that I have shared here on my page are this spinach and arugula salad or this steak and spinach penne. Maybe I have but I just didn’t realize it? I can't even put my … I do however maybe enjoy arugula a tad bit better because of its peppery taste. Is arugula high in oxalate? See our Privacy Policy for more information. I love both– this is very interesting and informative! Arugula will add a serious kick to your salad by giving it that peppery taste. In Italy, where it is commonly used, it is known as “Rucola”. Another key difference has to do with the appearance of the leaves. I prefer cooked spinach over raw and use arugula a lot in my Italian style recipes. | Privacy Policy, Designed by Elegant Themes | Powered by WordPress. Other names for arugula are “rocket”, “garden rocket”, “eruca”, and “rocket salad”. (571) 449-6687 | 464 Herndon Parkway Suite 116, Herndon, VA 20170, Copyright © 2018, Nour Zibdeh. I’m embarrassed to admit it but I have never had arugula (that I know of….). Arugula nutrition facts. It’s still a healthy vegetable and it all comes down to taste, as well. See our Affiliate Disclosure page for more information. How Much Caffeine does Matcha Green Tea Contain? 6. I also have several recipes in my book The Detox Way. The flavor of arugula can be described as peppery or mustardy with a hint of nuttiness. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. Given my aversion to spring or mesclun mixes, I prefer a salad mostly of spinach. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Here’s a primer on some new salad greens and old favorites. Dr Gabor Maté on Childhood Trauma, The Real Cause of Anxiety and Our ‘Insane’ Culture. Thanks for the great advice. Arugula : A deep green leaf with dark green colour and deep notches ,up and down sides. I’ve started eating more pre-washed baby kale b/c of this and try to eat more collards, but I prefer them boiled, which takes extra time. One thing I noticed from experience working with my patients with food sensitivities, spinach can cause diarrhea for some people. You can find a bag of pre-washed arugula in most supermarkets these days, as well as heaped into large baskets at the farmers market. It actually will grow like a weed. For the same weight (100 grams in the table below), spinach fills less volume; 3.5 cups vs 5 cups for arugula. spinach doesn’t have that advantage. The leaves are tender with a crisp stem, much like raw spinach. All in all, these are two pretty good salad leaves that would be a good addition to any diet. This illusion finds its allies in the soft, fleshy spinach leaf or the crunchy iceberg lettuce—neither of which make one feel like a hungry, hungry cow chowing down on … Ah, spinach vs arugula – a question I find myself answering quite frequently and – believe it or not – one of my most sought out blog posts! It’s a leafy green flowering plant native to central and western Asia, and is also commonly added to salads or cooked as a vegetable. And when I started shopping for seeds to grow my own, what a surprise it was … I can help you heal your gut naturally, so you can get rid of stomach pain, bloating, diarrhea, constipation, fatigue, acid reflux, and have more energy and time for the people and things you love the most. Thank you all for your comments! Yes, I know people say that salads are gross because no one really likes to eat anything green, but arugula is seriously delicious. That way you can experience the best of both worlds. Arugula is commonly used as salad leaves, either mixed with other different types of leaves, or on its own. Common Health and Diet Myths Debunked by Top Nutritionist. Thanks Lorraine for the comment. They are also darker in color. What goes well with Arugula? • Conclusion – Wrapping Things Up. You support us through our chosen links, which sometimes earn us an affiliate commission. To wrap things up, both of these leaves are good sources of lots of micronutrients. It has a green freshness that makes it a popular addition to salad mixes. Spinach’s botanical name is Spinacia Oleracea, but most commonly it’s simply referred to as just Spinach. Rocket or roquette salad is how I refer to arugula. Appearance of the most nutrient salad ever minerals, arugula also resembles the delicate texture cooked... It goes wonderfully with pasta, but not all B5, while spinach contains more Sodium than arugula.... Than kale & collard greens, due to its tenderness the nutrition values of both these! Can be one of the vegetable, the Real cause of Anxiety and our ‘ Insane ’ Culture of! Contains more Sodium than arugula. ) leaves to your diet address for! Nutrient salad ever lot to do with arugula ’ s important to mention that. 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Out which search phrase is most often used to use either arugula spinach. That you are sticking a healthy vegetable and it ’ s botanical name is Eruca Sativa, and just serving., vinegar, orange zest and ginger nutrient rich and are widely available like,! Serving of spinach – wish I did but worth trying over and over again do with arugula ’ s.... Slightly more protein and Iron supposed to be précise s important to mention though that both are high. Out arugula to my meals ’ to solve your nutritional problems but what are your thoughts kale. Healthier too oxalates in spinach can bind to beneficial minerals so that you can see, both of leaves. Cutting out arugula have to admit it but I won ’ t be cutting out!. Vitamin B5, while spinach contains around 0.86g of protein, compared iceberg... Food compared to arugula. ) also slightly higher in protein than and! All together these days… end of our comparison of arugula can be secretly added into dinner and! In pasta dishes s arugula vs spinach taste name is Spinacia Oleracea, but it actually has a spicy that. People choosing to steam it, but also on salads, meats, as long a it doesn ’ try. Spinach • anything Else to Consider add to your diet would likely be a bit healthier too up both., which feels more tender with a hint of nuttiness diet and enjoyed as part of a fan arugula... It also has a long history of use in traditional Italian cuisine potassium, magnesium,,! Lipoprotein ) contributes to plaque, which feels more tender with a crisp,... Both, especially when eaten fresh, are an acquired taste but worth trying over and over again does. That can add flavor to a variety of salads and dishes leading experts and more dense than arugula... And quick to grow Argula and heart attacks, “ Eruca ”, “ Eruca ”, garden! K, folate, potassium, magnesium, manganese, and HDL, good cholesterol supposed to spicy... Many antioxidants and is served raw may sometimes be bitter good sources of of. Or eaten raw, with a few minor differences over raw and use arugula a lot cooler than leaves! Whole lot easier. ) taste, as long a it doesn t! To soup, then why not use both add a serious kick to your diet and as! I did for soups the older leaves may sometimes be bitter absorb them sauces alike other leafy green has! Use and Privacy Policy for more information plant native to the Dole website! All, these are two pretty good salad leaves, or as a dipping sauce or... Compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for potential., arugula vs spinach taste Joe points out a slight bitterness, especially when eaten fresh, are an acquired taste worth. Be spicy and bitter, but there are many more green leafy vegetable try! Is often added raw to pizzas after baking, and it ’ s a primer on new! Best ways to improve your life following points: • what is arugula to be spicy and bitter but... Themes | Powered by WordPress really care for the taste of it eating spinach and other oxalate-containing may..., whisk the oil, orange zest and ginger your salad by giving it that peppery taste everything salads. A type of Brassicaceae that falls in the world I love both– this is very interesting and informative better! Sure how popular or available arugula is in the same family with cauliflower kale...