Their taste and texture make them ideal for Kale chips, pesto, sauté, soups, and lasagna. 0.23. Today, arugula trails far behind both kale and spinach in popularity. Arugula and spinach also differ in their nutritional value. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. A value in bold means that a 100-gram serving the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. Where is more calories? 18 times more nitrate than kale! Both arugula and spinach, whether it's regular spinach or baby spinach, are best stored in ziplock bags or plastic containers in the fridge. 5 Comments. Arugula. The sturdy texture of mature spinach makes it perfect for cooked dishes, such as soup and omelets, whereas the tender, mild-flavored baby spinach can also be used in raw recipes such as salads and smoothies. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. Macronutrients . Retention of Folate, Carotenoids, and Other Quality Characteristics in Commercially Packaged Fresh Spinach. Spinach leaves are wider and have an almond shape. Arugula vs Kale. Oxalates in Kale vs. Arugula vs Spinach. The ORAC value of arugula is about 7% higher than raw kale and 27% higher than spinach. 5.41% higher water content per 100g? Read on to learn how arugula and spinach compare against each other in terms of nutritional value, nitrate content, taste, uses, and more. CALORIC DENSITY . Arugula vs Marrow-stem Kale - In-Depth Nutrition Comparison. Kale, Spinach, Arugula and Other Greens. Here’s a primer on some new salad greens and old favorites. By continuing to browse our site, you agree to our use of cookies. 0.44mg vs 0.065mg; 1.69x more lipids per 100g? First of all, kale and arugula are both considered cruciferous vegetables, meaning they belong to the Brassicaceae family of plants. This page is currently only available in English. 0.25. I may have a new favorite vegetable. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Most minerals appear in approximately same amounts. Kale Sprout, Spinach and Arugula Gratin with Cambozola is the perfect side dish to pair with simply roasted meat or poultry! Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. Kale does work the best, but that doesn’t mean other greens can’t get the love too. The main difference is that spinach generally contains much higher levels of nutrients than arugula, with one notable exception: arugula contains 60 percent more calcium than spinach. Cabbage, raw. Storing arugula or spinach out of the fridge will lead to a rapid loss of nutrients and an increase in the nitrate content of the food (6, 7). Best Arugula-Kale Harvest Salad Recipe - GoodHousekeeping.com Nutrition Research Reviews, 26: 210-222. One of the most striking differences between arugula and spinach is that arugula tastes much stronger than spinach. Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. In a world of kale salads, spinach can seem downright passé. A cup … Arugula vs spinach detailed comparison. The following Kale vs Spinach comparison chart highlights the key differences in the nutrient content of these two green leafy vegetables in their raw, uncooked state. Changes in nitrate and nitrite content of four vegetables during storage at refrigerated and ambient temperatures. These sulfur-containing compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer benefits. S. Noonan and G. Savage (1999). The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). If you’re feeling under the weather, it may not be the first thing you turn to, … However, there are some unique differences that set these veggies apart. Spinach: Cucumber: Protein = 25g. However, a meta-analysis published in the peer-reviewed scientific journal Nutrients could not find a positive correlation between a high intake of plant-based nitrates and risk of gastric cancer, probably because the health benefits of eating green leafy vegetables outweigh the disadvantages (3, 4). *All our data comes from the USDA Nutrient Database. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Healthy Kale Chicken Salad with Almond-Miso Dressing By Miriam Szokovski. CALORIC DENSITY . Fennel Citrus Salad ... Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. 91.71g vs 87g; 3.46x more folate per 100g ... Arugula. So, that brings us to the end of our comparison of Arugula vs Spinach. In addition to contributing to the flavor profile of this leafy green, the oxalates in spinach can also adversely affect the nutritional benefits of spinach by limiting calcium absorption (5). Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Mildly bitter and chewy kale sprouts, sweet spinach, peppery arugula, smoky bacon and mild Cambozola cheese combine for an elegant yet easy vegetable gratin. The nitrates in arugula and spinach are not thought to be harmful as such, but they can be converted into nitrites and further into carcinogenic nitrosamines, which has raised questions about the safety of diets high in nitrate-rich leafy green vegetables like arugula and spinach. 3.65g vs 3.63g; 6.12% … Kale is not a new vegetable. Arugula Salad with Beets, Pear, Feta & Pecans You probably answered incorrectly, as it's actually arugula which has the most antioxidants among them. Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. Spinach. When it comes to leafy greens, most people think of spinach and kale. Compared to spinach and kale, watercress is lower in calories but also lower in most nutrients. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. 0.23. At first glance, you can see that in arugula is just a little more calories than in spinach. 11457. I think you will enjoy the Persimmon-Pomegranate Winter Salad By Miriam Szokovski. And while a love of arugula is seen as a sign of a snotty, cosmopolitan sensibility, kale is its cool, get-away-with-anything younger brother. Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, and folate, which is used to form red blood cells. This stuff is everywhere. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV … A value highlighted in bold means that a 100-gram serving of the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. First, let's take a look at the macros. The pungent flavor of arugula comes from its high concentration of glucosinolates. Conclusion – Wrapping Things Up. Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis. Spinach have significantly more Vitamins A, E, C, K than cucumber. Not only are arugula and spinach packed with beneficial nutrients, they both also contain exceptionally high levels of nitrates. Both kale and arugula are high in calcium and potassium. 2 Comments. First, let's take a look at the macros. Compare Spinach to Celery by vitamins and minerals using the only readable nutrition comparison tool. Vitamin A is a fat soluble vitamin that comes in various forms. Privacy policy. Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. Marina Cavaiuolo and Antonio Ferrante (2014). The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. Cabbage are an excellent source of Vitamin K, Vitamin C. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. If you’ve ever watched the Twilight Zone, there is an episode called “The Mind and The Matter”. Arugula leaves are thinner than Spinach leaves. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. To blanch spinach or arugula, boil or steam the leaves for two minutes, then immediately transfer to a large bowl filled with ice water for two minutes to stop the cooking process. Both spinach and arugula also contain significant amounts of magnesium, manganese, vitamin C and beta-carotene, with each providing at least 10 percent of the daily value (DV) for these nutrients. 11457. Does anyone wax poetic about salads made of spinach? Arugula has a spicy taste that can add flavor to a variety of salads and dishes. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. Curly is best known amongst the two. Lipids are essential for a healthy, balanced diet. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Facts for Kale Vs. Lettuce. Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. Spinach vs. Kale vs. Lettuce vs. Arugula. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! 91.71g vs 91.4g; 8.7% more food energy (kcal) per 100g ? Oxalate content of foods and its effect on humans. Cabbage: Spinach: Protein = 10g. Why is Arugula better than Kale? 3 Comments. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. USDA National Nutrient Database for Standard Reference (Release 28, released September 2015, slightly revised May 2016). The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. And now, perhaps, we know why. The ORAC value of arugula is about 7% higher than raw kale and 27% higher than spinach. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. Baby spinach can also be frozen without blanching. 0.15. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Its overall … Calcium is a mineral which is very important for bone health. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins. Nitrates and Glucosinolates as Strong Determinants of the Nutritional Quality in Rocket Leafy Salads. Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. However, while both are rich in these controversial compounds, arugula clearly beats out spinach in terms of nitrate levels. *All our data comes from the USDA Nutrient Database. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. 0.66g vs 0.39g; 0.55% more carbohydrates per 100g? Arugula. Nutrition comparison for arugula vs kale. It contains vastly more vitamin K … Arugula and spinach also differ in their nutritional value. However, there are some unique differences that set these veggies apart. Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. For instance, kale contains more than twice the amount of vitamin C, while spinach … D. Hobbs et al (2013). Cucumber, with peel, raw. The flavor of arugula can be described as peppery or mustardy with a hint of nuttiness. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. 87g. Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? You probably answered incorrectly, as it's actually arugula which has the most antioxidants among them. When freezing arugula or regular spinach, it is best to blanch your greens first in order to protect their nutritional value, color and flavor. Low in calories and rich in vitamins, green vegetables like kale, spinach, arugula and swiss chard are nutritional superstars. 1. higher water content per 100g. Kale is from the cabbage family and comes in two distinct forms: curly or smooth form. If you have a masticating or cold-press juicer which processes greens like spinach or kale with ease, you may also want to try making some nutrient-packed spinach juice, which you can then incorporate into smoothies, or use as a coloring for homemade pasta dough. Nitric oxide is a natural component in many plant foods, including beets, Protein = 25g. These greens are more peppery than bitter. Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. Here’s a primer on some new salad greens and old favorites. It is a plant variety grown for its edible leaves. Kale vs Spinach Face-Off See Gallery Iron: These two vegetables are very close in iron content, with kale slightly edging out spinach at 6 per cent and … Arugula Salad with Beets, Pear, Feta & Pecans By Miriam Szokovski . A cup serving of raw watercress contains 4 calories, 0.8 gram of protein and 0.4 gram of carbohydrate, along with trace amounts of fat. 0.34% higher water content per 100g? Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? Just keep in mind that both arugula and spinach lose their texture when frozen and thawed, so you won't be able to use them for dishes like salads later on. Selenium is an important mineral with antioxidant properties. Arugula, spinach and kale, oh my! It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues. If you think you won't be able to use up all that fresh arugula or spinach in your fridge before its goes bad, you can also freeze the leaves for later use. 12 Comments. In this context, kale and spinach are frequently mentioned. Arugula, spinach and kale, oh my! 11205. It’s important to mention though that both are quite high in potassium, calcium and magnesium. Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. Why is Arugula better than Spinach? The most powerful protector—green leafy vegetables. Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. Other common names include garden rocket, (British, Australian, South African, Irish and New Zealand English), and eruca. However, there are some nutrients kale is higher in, and some spinach is higher in. Spinach vs. Kale vs. Lettuce vs. Arugula. All in all, these are two pretty good salad leaves that would be a good addition to any diet. Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. It is so yummy! Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. Folate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. False, collard greens are popular in East Africa in countries such as Kenya and Tanzania. The Kale Chip Challenge: Kale vs Collard, Turnip, and Mustard Greens. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? Because of its sharp, peppery flavor, arugula can be used both as a herb and as a lettuce in mixed salads that also contain milder greens. D2 is produced by plants and D3 by the human skin when exposed to sunlight. The amount of food energy in kilocalories (kcal) per 100g. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. The antioxidant value of Arugula (Rocket), Raw described in ORAC units is: 1,904 μ mol TE/100g. Just like broccoli, cauliflower, Brussel sprouts, collard greens, and of course, cabbage, kale is a cruciferous vegetable. 1 / 10. In addition to keeping your bones strong and healthy, calcium enables your blood to clot, your muscles to contract, and your heart to beat. That being said, there are still benefits of kale. Arugula has 25 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 8 %. Rocket (Arugula) Salad with Lox and Fresh Mozzarella By … If you liked this arugula vs spinach comparison, you might also like the following articles which look at how different nutrient-dense green foods compare against each other: spinach contained only 17 mmol of nitrate, juicer which processes greens like spinach or kale, Asia Pacific Journal of Clinical Nutrition, Iron Content of Nettle Tea (vs Nettle Powder), Uses for Leftover Almond Pulp (from Making Almond Milk). General values. I love Sautéed Kale with Arugula as a side dish. Arugula vs. kale Allergies Pungent and peppery, arugula (aka rocket) is a bold, flavor-packed alternative to leafy greens like spinach, romaine lettuce, or kale. The two are clearly from very different plants. (Source: USDA, see Reference 1) Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, an… Some opponents of Green Smoothies argue that oxalate-rich foods commonly used in Green Smoothies may cause kidney stones in susceptible individuals. Find out now. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. It facilitates the absorption of calcium which is essential for bone health. IU (International Units) is the unit of measurement that almost all food labels use. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies. P. Song et al (2015). Chung et al (2004). The same-sized serving of chopped raw spinach provides 7 calories, 0.9 gram of protein, 1.1 grams of carbohydrate and 0.1 gram of fat. Kale vs Spinach Face-Off See Gallery Iron: These two vegetables are very close in iron content, with kale slightly edging out spinach at 6 per cent … This website uses cookies to improve your experience. S. Pandrangi and L. LaBorde (2004). Detailed nutrition comparison for arugula vs spinach. To determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on kale vs. spinach and exactly what these two greens â ¦ This allows for the flavor to penetrate into the greens. When it comes to leafy greens, most people think of spinach and kale. Swiss chard and collards, meanwhile, are barely on anyone's radar. Proteins are essential for a healthy, balanced diet. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. An analysis based on 2000 samples of arugula and 7000 samples of spinach found that on average, arugula contained 75 mmol of nitrate per kg, whereas spinach contained only 17 mmol of nitrate per kg (2). 3 Comments. The paper towels are supposed to help keep the greens from getting slimy by absorbing excess moisture. Kale is a excellent source of dietary fiber and both kale and arugula are high in Vitamin C. Both kale and arugula are high in Vitamin A and kale has more thiamin, riboflavin and niacin. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. Foods with high water content help you stay hydrated. Herby Arugula Salad By Miriam Szokovski. The large, more mature leaves tend to have a more bitter flavor than baby spinach because they usually contain higher levels of oxalates, which are bitter-tasting phytochemicals. A cup of chopped kale weighs about twice as much as a cup of watercress or spinach, and contains 34 calories, 2.2 grams of protein, 6.7 grams of carbohydrates and 0.5 gram of fat. Arugula. 25kcal vs 23kcal; 1.62x more calcium per 100g? I may have a new favorite vegetable. Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. It’s an Immune Booster. Spinach has more beta-carotene and lutein + zeaxanthin than arugula. Compare Arugula to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. 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). Spinach, raw. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Kale. Compare Arugula to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. 160mg vs 99mg; 6.72x more pantothenic acid per 100g? Spinach. Specifically, I was keen to look at the differences between kale and other common green leafy vegetables that are used in similar ways to kale - spinach and rocket (arugula) and your everyday iceberg lettuce. Spinach, kale, arugula, endive are just a few of the “megafoods” that we suggest to give our temples of flesh a boost! But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Foods with high water content help you stay hydrated. In smoothies, baby spinach pairs particularly well with mango (try, for example, this spinach, mango and apple smoothie). Arugula vs. kale Allergies Pungent and peppery, arugula (aka rocket) is a bold, flavor-packed alternative to leafy greens like spinach, romaine lettuce, or kale. Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid. However, they work fine in stir-fries, omelets and as pizza topping. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. While the two greens are not too far apart when it comes to the vitamins and minerals they provide, spinach does have a clear lead over arugula regarding how much of the essential nutrients it provides. Cabbage vs Spinach. It helps the body's detoxification system and strengthens the immune system. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. 11109. Kale comes in deep green or purple colors. vs. Celery. Spinach, raw. Surprisingly, it's closer to the bottom. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Baby Kale Medley Baby Kale and Wild Arugula 744623 3 x 1 lb 130 10/13 spinach Baby Spinach 100% Baby Spinach 302202 2 x 2 lb 160 10/16 300406 4 lb 160 10/16 304101 4 x 1 lb 160 10/16 Retail clamshell 875055 2 x 1 lb 140 10/14 10 oz retail bag 301204 12 x 10 oz 70 10/7 UPC carton 300406 4 lb 160 10/16 Clip Spinach Retail bag with zip close 314223 6 x 2.5 lb 35 DRC 5/7 314224 4 x 2.5 lb 70 … Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. These figures are from the US and represent a tested sample of each vegetable. vs. Kale. vs. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Did you know that kale is also known as leaf cabbage? The younger the leaves, whether spinach or arugula, the milder the texture and flavor. 91.71g. Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. As an ingredient, spinach is more versatile because of its mild flavor. 8.89% more monounsaturated fatty acids per 100g, 10.38% more polyunsaturated fatty acids per 100g. The recommended daily dose for adults is approximately 1000mg. Lipoprotein ) removes LDL from the cabbage family and comes in various.! Baby spinach pairs particularly well with mango ( try, for example, spinach... The most antioxidants among them heart attacks kale vs arugula vs spinach plants a far greater source of dietary,... Greens from getting slimy by absorbing excess moisture compounds function as precursors isothiocyanates! Some spinach is a fat soluble vitamin that is primarily important in maintaining vision. Your diet and enjoyed as part of a healthy and balanced lifestyle some! 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Raw described in ORAC Units is: 1,904 μ mol TE/100g skin integrity and assists the enzymes that blood. To our use of cookies 0.8-1g of protein per 1 kg of body.! Of kale, we bet you 'd think that the superfood kale would top the list vitamin... For a healthy, balanced diet teeth, bones, soft tissues and skin arugula Salad with Roast Potato! In their nutritional value susceptible individuals Gratin with Cambozola is the unit of measurement the scientific prefers!