Arugula vs Spinach
Arugula
1. Flavor and Use
Arugula is a cruciferous vegetable that is used in salads. It is often mixed into salad greens that are bought at the grocery store, but can also be bought by itself. If you enjoy fancy restaurants, you may even see an arugula salad on the menu. This lesser known leafy green has a peppery flavor that is well-complimented with something a little sweet in the salad, such as fruit.
2. Nutrition and Disease Fighting Properties
Several large studies have linked a diet high in cruciferous vegetables to a reduced risk of many cancers and all-cause mortality. Researchers have also observed a decrease risk of type 2 diabetes and cardiovascular disease. Arugula can benefit bone health due to the content of vitamin K and calcium. You’ll get a nice dose from potassium that helps to lower blood pressure.
Spinach
1. Flavor and Use
Spinach is a very versatile vegetable that can be eaten raw in salads, on sandwiches, blended into smoothies, etc. It can also be cooked and used in casseroles or lightly sautéed. The flavor is mild.
2. Nutrition and Disease Fighting Properties
Spinach has been correlated with a decrease risk of cancer and can help with diabetes management. The amount of potassium in spinach is more than double what you would find in arugula, which can help to improve hypertension. While the amount of calcium in both greens is pretty much the same, spinach definitely wins with the most vitamin K, which is a key to bone health.
Many are aware that spinach is a great plant-source of iron. However, note that it is not as well absorbed as it is from animal sources. To help improve absorption of iron, pair spinach with a high vitamin C fruit or vegetable.
Overall, the darker green color of spinach is a big hint that it is more of a nutrient powerhouse than arugula.
Which one should you eat?
I almost laughed as I typed that question. Eat any fruit or vegetable and I’ll be happy! They are both nutrient packed greens and are extremely low in calories. They help you to feel full without a lot of calories and will benefit you in many ways. Yes, spinach is more nutrient packed, but they are both far more nutrient dense than a donut. So, eat the one that sounds best to you at the moment and enjoy!
Nutritional Comparison
nutrient per cup Spinach Arugula
calories 7 5
grams of protein 0.86 0.6
grams of fat 0.1 0.2
grams of carbohydrate 1.1 0.8
grams of fiber 0.7 0.4
grams of iron 0.81 0.2
mg of magnesium 24 5.4
mg of potassium 167 73.8
mg of calcium 30 32
mcg of folate 58 19.4
mcg of vitamin K 145 21.8