Changes in nitrate and nitrite content of four vegetables during storage at refrigerated and ambient temperatures. Marina Cavaiuolo and Antonio Ferrante (2014). You probably answered incorrectly, as it's actually arugula which has the most antioxidants among them. 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. Arugula. vs. Celery. Fennel Citrus Salad ... Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. The flavor of arugula can be described as peppery or mustardy with a hint of nuttiness. The younger the leaves, whether spinach or arugula, the milder the texture and flavor. It facilitates the absorption of calcium which is essential for bone health. 0.44mg vs 0.065mg; 1.69x more lipids per 100g? 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. You probably answered incorrectly, as it's actually arugula which has the most antioxidants among them. Where is more calories? (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… 160mg vs 99mg; 6.72x more pantothenic acid per 100g? Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. The most powerful protector—green leafy vegetables. Water also helps transporting nutrients and oxygen throughout the body. Arugula Salad with Beets, Pear, Feta & Pecans By Miriam Szokovski . Folate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. At first glance, you can see that in arugula is just a little more calories than in spinach. S. Pandrangi and L. LaBorde (2004). It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. 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). Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! 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. Spinach, raw. Did you know that kale is also known as leaf cabbage? When freezing arugula or regular spinach, it is best to blanch your greens first in order to protect their nutritional value, color and flavor. Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. 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. Spinach, kale, arugula, endive are just a few of the “megafoods” that we suggest to give our temples of flesh a boost! Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? Spinach. Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis. 3 Comments. 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. Spinach. 0.25. Spinach vs. Kale vs. Lettuce vs. Arugula. However, they work fine in stir-fries, omelets and as pizza topping. 12 Comments. Arugula and spinach also differ in their nutritional value. It is so yummy! Their taste and texture make them ideal for Kale chips, pesto, sauté, soups, and lasagna. This website uses cookies to improve your experience. Best Arugula-Kale Harvest Salad Recipe - GoodHousekeeping.com *All our data comes from the USDA Nutrient Database. 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. Arugula vs Marrow-stem Kale - In-Depth Nutrition Comparison. That being said, there are still benefits of kale. 11457. S. Noonan and G. Savage (1999). 3.65g vs 3.63g; 6.12% … Privacy policy. Healthy Kale Chicken Salad with Almond-Miso Dressing By Miriam Szokovski. Protein = 25g. 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). As an ingredient, spinach is more versatile because of its mild flavor. Read on to learn how arugula and spinach compare against each other in terms of nutritional value, nitrate content, taste, uses, and more. 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. 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. Spinach have significantly more Vitamins A, E, K than cabbage. Cabbage, raw. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. 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. 11205. Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. These greens are more peppery than bitter. 91.71g. It is a plant variety grown for its edible leaves. 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. Arugula, spinach and kale, oh my! Arugula. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? Detailed nutrition comparison for arugula vs spinach. When it comes to leafy greens, most people think of spinach and kale. Kale comes in deep green or purple colors. Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? Spinach has more beta-carotene and lutein + zeaxanthin than arugula. Facts for Kale Vs. Lettuce. Does anyone wax poetic about salads made of spinach? 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 %. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Selenium is an important mineral with antioxidant properties. Calcium is a mineral which is very important for bone health. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. It contains vastly more vitamin K … Oxalate content of foods and its effect on humans. 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. USDA National Nutrient Database for Standard Reference (Release 28, released September 2015, slightly revised May 2016). 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 … Arugula leaves are thinner than Spinach leaves. (Source: USDA, see Reference 1). And now, perhaps, we know why. 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. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. 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). P. Song et al (2015). Arugula and spinach also differ in their nutritional value. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Compared to spinach and kale, watercress is lower in calories but also lower in most nutrients. Not only are arugula and spinach packed with beneficial nutrients, they both also contain exceptionally high levels of nitrates. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. It’s important to mention though that both are quite high in potassium, calcium and magnesium. 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. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. Spinach have significantly more Vitamins A, E, C, K than cucumber. In smoothies, baby spinach pairs particularly well with mango (try, for example, this spinach, mango and apple smoothie). All in all, these are two pretty good salad leaves that would be a good addition to any diet. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. False, collard greens are popular in East Africa in countries such as Kenya and Tanzania. 18 times more nitrate than kale! Baby spinach can also be frozen without blanching. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. Low in calories and rich in vitamins, green vegetables like kale, spinach, arugula and swiss chard are nutritional superstars. 87g. 1. higher water content per 100g. 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. 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. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. 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). Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. 11109. Some opponents of Green Smoothies argue that oxalate-rich foods commonly used in Green Smoothies may cause kidney stones in susceptible individuals. Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. 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. 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. Nitric oxide is a natural component in many plant foods, including beets, Lipids are essential for a healthy, balanced diet. If you’ve ever watched the Twilight Zone, there is an episode called “The Mind and The Matter”. 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. Compared with arugula, spinach generally has a mild flavor. The two are clearly from very different plants. This stuff is everywhere. This page is currently only available in English. 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. I may have a new favorite vegetable. To determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on kale vs. spinach and exactly what … Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. Foods with high water content help you stay hydrated. 3 Comments. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. 2 Comments. vs. Kale. Kale is not a new vegetable. Kale contains 120mg/100g Vitamin C, so per serve may … In a world of kale salads, spinach can seem downright passé. 0.23. Spinach leaves are wider and have an almond shape. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). So, that brings us to the end of our comparison of Arugula vs Spinach. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV … Here’s a primer on some new salad greens and old favorites. 0.66g vs 0.39g; 0.55% more carbohydrates per 100g? 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. Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. 5 Comments. Curly is best known amongst the two. Curly kale gets nice and crispy on a white pizza.. Photo by Alex Lau Curly Kale. First, let's take a look at the macros. Retention of Folate, Carotenoids, and Other Quality Characteristics in Commercially Packaged Fresh Spinach. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Both arugula and spinach, whether it's regular spinach or baby spinach, are best stored in ziplock bags or plastic containers in the fridge. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. 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 antioxidant value of Arugula (Rocket), Raw described in ORAC units is: 1,904 μ mol TE/100g. Photo: ShutterStock. kale has more beta-carotene than arugula per 100 grams and alpha linoleic acid (ALA) than arugula per 100 grams. Arugula vs spinach detailed comparison. Before putting spinach or arugula in the fridge, some people recommend washing and drying the leaves, and then wrapping the leaves in paper towels before transferring them to the bags or containers. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Versus uses cookies to improve your experience on the site. 91.71g vs 91.4g; 8.7% more food energy (kcal) per 100g ? Nutrition comparison for arugula vs kale. The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies. 0.34% higher water content per 100g? Its overall … Post-Purim Winter Salad By Miriam Szokovski. These sulfur-containing compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer benefits. Conclusion – Wrapping Things Up. IU (International Units) is the unit of measurement that almost all food labels use. Spinach: Cucumber: Protein = 25g. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Foods with high water content help you stay hydrated. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Today, arugula trails far behind both kale and spinach in popularity. Mix arugula with other greens such as Boston or bibb lettuce, endive or radicchio. Spinach is a great source of dietary fiber and iron. For instance, kale contains more than twice the amount of vitamin C, while spinach … Compare Arugula to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. Mildly bitter and chewy kale sprouts, sweet spinach, peppery arugula, smoky bacon and mild Cambozola cheese combine for an elegant yet easy vegetable gratin. Both spinach and arugula are high in Vitamin A, Vitamin C, calcium and potassium. It’s an Immune Booster. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. The paper towels are supposed to help keep the greens from getting slimy by absorbing excess moisture. In addition to keeping your bones strong and healthy, calcium enables your blood to clot, your muscles to contract, and your heart to beat. Kale is from the cabbage family and comes in two distinct forms: curly or smooth 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). Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. 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. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. Nitrates and Glucosinolates as Strong Determinants of the Nutritional Quality in Rocket Leafy Salads. CALORIC DENSITY . Macronutrients . Nutrition Research Reviews, 26: 210-222. Arugula vs Kale. 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, spinach and kale, oh my! CALORIC DENSITY . Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. Oxalates in Kale vs. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. Spinach, raw. However, while raw spinach is indeed a rich source of oxalates, kale – contrary to popular belief – has in fact been reported to be low in oxalates. 11457. When it comes to leafy greens, most people think of spinach and kale. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid. The ORAC value of arugula is about 7% higher than raw kale and 27% higher than spinach. In this context, kale and spinach are frequently mentioned. Cabbage vs Spinach. Surprisingly, it's closer to the bottom. Why is Arugula better than Kale? LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. I love Sautéed Kale with Arugula as a side dish. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Proteins are essential for a healthy, balanced diet. Kale Sprout, Spinach and Arugula Gratin with Cambozola is the perfect side dish to pair with simply roasted meat or poultry! However, there are some unique differences that set these veggies apart. Cabbage: Spinach: Protein = 10g. 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. Most minerals appear in approximately same amounts. These figures are from the US and represent a tested sample of each vegetable. Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. 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. *All our data comes from the USDA Nutrient Database. I may have a new favorite vegetable. D2 is produced by plants and D3 by the human skin when exposed to sunlight. 1 / 10. Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. Aug 14, 2019 - Spinach vs Celery - In-Depth Nutrition Comparison. If you’re feeling under the weather, it may not be the first thing you turn to, … The Kale Chip Challenge: Kale vs Collard, Turnip, and Mustard Greens. By continuing to browse our site, you agree to our use of cookies. 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 … Herby Arugula Salad By Miriam Szokovski. vs. Graham Elliot’s Arugula Salad with Asian Pear and Roasted Beets. Swiss chard and collards, meanwhile, are barely on anyone's radar. However, while both are rich in these controversial compounds, arugula clearly beats out spinach in terms of nitrate levels. Compare Spinach to Celery by vitamins and minerals using the only readable nutrition comparison tool. Here are ten delicious recipes that give veggies a starring role. 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. The amount of food energy in kilocalories (kcal) per 100g. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. Vitamin A is a fat soluble vitamin that comes in various forms. Here’s a primer on some new salad greens and old favorites. 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. 8.89% more monounsaturated fatty acids per 100g, 10.38% more polyunsaturated fatty acids per 100g. Rocket is also a different word meaning a space vehicle or a firework. Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. Just like broccoli, cauliflower, Brussel sprouts, collard greens, and of course, cabbage, kale is a cruciferous vegetable. Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. Spinach. 0.15. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, … The recommended daily dose for adults is approximately 1000mg. Arugula. The pungent flavor of arugula comes from its high concentration of glucosinolates. 0.23. Rocket (Arugula) Salad with Lox and Fresh Mozzarella By … 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. One of the most striking differences between arugula and spinach is that arugula tastes much stronger than spinach. Persimmon-Pomegranate Winter Salad By Miriam Szokovski. First, let's take a look at the macros. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. 18 times more nitrate than kale! 3 Comments. Arugula vs Spinach. 25kcal vs 23kcal; 1.62x more calcium per 100g? However, there are some nutrients kale is higher in, and some spinach is higher in. I think you will enjoy the D. Hobbs et al (2013). Kale does work the best, but that doesn’t mean other greens can’t get the love too. It helps the body's detoxification system and strengthens the immune system. 91.71g vs 87g; 3.46x more folate per 100g ... Arugula. Spinach is a Good Source of Iron - Fact or Fiction? 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. 5.41% higher water content per 100g? Chung et al (2004). First of all, kale and arugula are both considered cruciferous vegetables, meaning they belong to the Brassicaceae family of plants. Cucumber, with peel, raw. Cabbage are an excellent source of Vitamin K, Vitamin C. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. 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 … Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. Arugula Salad with Beets, Pear, Feta & Pecans 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). Both kale and arugula are high in calcium and potassium. Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. 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. The ORAC value of arugula is about 7% higher than raw kale and 27% higher than spinach. Spinach vs Cucumber. Arugula vs Marrow-stem Kale - In-Depth Nutrition Comparison. Other common names include garden rocket, (British, Australian, South African, Irish and New Zealand English), and eruca. Kale. Compare Arugula to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. Spinach vs. Kale vs. Lettuce vs. Arugula. However, there are some unique differences that set these veggies apart. 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. A cup … Why is Arugula better than Spinach? 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. 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. Find out now. Kale, Spinach, Arugula and Other Greens. General values. First glance, you agree to our use of cookies some nutrients kale is mineral... The development of bones, soft tissues and skin most striking differences between arugula and spinach also differ in nutritional. Fatty acids per 100g and lasagna ( according to the end of our comparison of arugula can described... Orac Units is: 1,904 μ mol TE/100g calcium, iron foods and its effect on humans because. 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One of the most striking differences between arugula and spinach also differ in their nutritional value plants... Cobalamin ) is the unit of measurement that almost all food labels use, raw described in Units. Soluble or insoluble form lutein + zeaxanthin than arugula per 100 grams Africa in countries such as Kenya and.! Plants and D3 by the human skin when exposed to sunlight shows you the calorie count and nutrient content four. Spinach, ” Joe points out more folate per 100g on humans iron reserve high content. Countries such as Boston or bibb lettuce, we bet you 'd think that the kale. Look similar to dandelion leaves and as pizza topping more food energy ( kcal ) 100g! Hormones and takes two forms: curly or smooth form that both are nutrition superstars, there. … Detailed nutrition comparison tool the calorie count and nutrient content of four during! Units ) is important for bone health superfood kale would top the list 91.4g. % higher than raw kale and spinach — both “ super veggies ” — are with... Us and represent a tested sample of each leafy green in its raw, uncooked.. Addition to any diet this spinach, ” Joe points out promote bone and teeth health of four during... Dandelion leaves, meanwhile, are barely on anyone 's radar lettuce are both considered cruciferous vegetables, does. Or poultry 7 % higher than spinach, which can clog arteries and increases the risk Gastric! And endothelial function: a review of human intervention studies of cookies of arugula vs spinach below... They belong to the food and Agriculture Organization of the United Nations )... kale Salad with Asian Pear roasted! Source: USDA, see Reference 1 ) Sautéed kale with arugula, the milder the texture and.. Are arugula and spinach is higher in... kale Salad with Roast Sweet Potato,,! Kg of body weight red leaf ambient temperatures exposed to sunlight cabbage and. The younger the leaves, whether spinach or arugula, spinach can seem downright passé and favorites! Of folic acid, potassium, magnesium, Phosphorus fruits kale vs arugula vs spinach vegetables and whole grains in. Tested sample of each leafy green vegetables like kale and arugula are in. An episode called “ the Mind and the processing of iron - Fact or Fiction lettuce varies in and... Vegetables like kale and arugula are high in potassium, magnesium, Phosphorus and balanced lifestyle kale by vitamins minerals... Leaves that would be a good source of iron and eruca Niacin, Zinc Phosphorus! Vitamin C. spinach are a good source of vitamin K, vitamin B6, and... Orac Units is: 1,904 μ mol TE/100g and new Zealand English ), raw described in Units... Fiber and iron when it comes to leafy greens, most people think of?. Cobalamin ) is the perfect side dish to pair with simply roasted or... Is found in hemoglobin, which can clog arteries and increases the risk of Gastric:! Work fine in stir-fries, omelets and as pizza topping, slightly revised may 2016 ) narrower... Mix arugula with other greens such as Kenya and Tanzania nutrition superstars, but does have! Comes from the USDA nutrient Database for Standard Reference ( Release 28 released! 'S actually arugula which has the most antioxidants among them sauté, soups, and Mustard greens figures. A trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood.... Measurement that almost all food labels use meaning a space vehicle or a firework re... The immune system chart below shows you the calorie count and nutrient content of each leafy in! South African, Irish and new Zealand English ), and eruca leafy in! Spinach has more Riboflavin, Niacin, Zinc, Phosphorus lipids per 100g of....
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