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One of the most striking differences between arugula and spinach is that arugula tastes much stronger than spinach. Maybe I have but I just didn’t realize it? 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. Similarly filled with vitamins and minerals, arugula contains many antioxidants and is served raw in salads, as well as cooked. 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! Arugula leaves are thinner than Spinach leaves. Now it’s time to take a closer look at Arugula and Spinach to see exactly how they compare. | Privacy Policy, Designed by Elegant Themes | Powered by WordPress. 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. Here’s a primer on some new salad greens and old favorites. I love both– this is very interesting and informative! (I have to admit, “rocket” sounds a lot cooler than arugula.) They are also darker in color. I think both are great! The greens feature dandelion-like succulent, elongated, lobular leaves with prominent green veins (midrib). Spinach leaves are heavier, thicker, and more dense than arugula leaves. 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. Oxalate is found in many leafy greens like spinach and collard greens, but on the down side, it can reduce the absorption of calcium. All Rights Reserved. It does not taste anything like spinach, but it actually has a taste compared to iceberg lettuce or romaine. So with the introduction out of the way, it’s time to start taking a closer look at both of these popular salad leaves to see how they compare to one another. It contains the natural food chemical tyramine (which is included in for blood test). Mostly used in Italian salads now popular in the world. I would like to get the most nutrient salad ever. 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. HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. For example, Spinach contains more Sodium than Arugula and also has more Potassium per serving. I think back then, I used to use either arugula or spinach for my salads. Both, especially when eaten fresh, are an acquired taste but worth trying over and over again. So glad to see this info posted! Thanks for the info! The sharp flavor of arugula pairs well with citrus, roasted beets, pears, pine nuts, olives, tomato and robust cheeses such as goat, … Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. We will use your name and email address only for the purpose of sending you email newsletters. And when I started shopping for seeds to grow my own, what a surprise it was … Does Lemon or Lime Water Break Your Fast? It’s important to mention though that both are quite high in potassium, calcium and magnesium. But I won’t be cutting out arugula! #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 */. In the Gulf of Naples on the island of Ischia arugula is made into a liqueur known as Rucolino. The oxalates in spinach can bind to beneficial minerals so that your body can’t absorb them. Get health and wellness tips, interviews with leading experts and more, delivered directly into your email inbox. As you can see, both of these leaves have pretty similar nutritional facts, with a few minor differences. These sulfur-containing compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer benefits. It goes wonderfully with pasta, but also on salads, meats, as a dipping sauce, or as a garnish for soups. Now when i am back at my office and see your blog, i realize that i should have got Spinach…. For the same weight (100 grams in the table below), spinach fills less volume; 3.5 cups vs 5 cups for arugula. Without reading your blog, i got Arugula. Thank you Michelle for the comment. Arugula, spinach and kale, oh my! Oh well.. . (571) 449-6687 | 464 Herndon Parkway Suite 116, Herndon, VA 20170, Copyright © 2018, Nour Zibdeh. Thanks for doing the comparison. That would make a good blog post article! Simply put, adding either of these leaves to your diet would likely be a good idea. Arugula : A deep green leaf with dark green colour and deep notches ,up and down sides. I found it in some Northern Virginia stores, but not all. In a salad bowl, combine the first 5 ingredients. The bottomline: spinach is slightly healthier, as long a it doesn’t cause any digestion side effects. Given that my husband and I are working to better our health, these two leafy vegetables will help us in our journey. I also have several recipes in my book The Detox Way. Thanks Sharita for stopping by and for leaving a comment. Today, arugula trails far behind both kale and spinach in popularity. Spinach has more vitamin A, C, K, folate, potassium, magnesium, manganese, and iron. For example, it is often added raw to pizzas after baking, and just before serving. But first, what is arugula to be précise? It will honestly take a salad from bland, to a kick-ass, fresh, make you wanna dance salad (maybe not literally, but it sure will taste better). However, it can also be used in casseroles, pasta & sauces alike other leafy greens. So are spinach and arugula viable alternatives to beet juice? 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. However, you can also use it … I’m not as big of a fan of arugula. Other names for arugula are “rocket”, “garden rocket”, “eruca”, and “rocket salad”. If a patient is sensitive to spinach or tyramine, it’s better to stick with other greens like arugula, kale, or lettuce. • Anything Else to Consider? Arugula nutrition facts. 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. It provides more flavour to food compared to Swiss chard or spinach. Another key difference has to do with the appearance of the leaves. Eating spinach and other oxalate-containing foods may lead to insufficient calcium absorption or other problems in susceptible individuals. I’m not sure how popular or available arugula is in the US. This field is for validation purposes and should be left unchanged. Spinach also boasts higher doses of important vitamins and minerals such as Vitamin A, Vitamin C, Calcium and Iron. As always, making sure that you are sticking a healthy and balanced diet should be your priority. 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. The flavor of arugula can be described as peppery or mustardy with a hint of nuttiness. It may either be cooked or eaten raw, with many people choosing to steam it. I can't even put my … In the South it is so much easier to grow Argula. Common Health and Diet Myths Debunked by Top Nutritionist. How Much Caffeine does Matcha Green Tea Contain? Compared to other leafy green, baby spinach has a fresh, slightly bitter taste, which has made it an excellent fit for salad dishes. I know we sell it where I work. Since the original post, I’ve started using kale for salads, and my guess is that it’s more nutrient dense than both. All Clear for Calcium, Nutrients can have trouble getting from the food we eat into our bodies because of compounds that interfere with absorption. Arugula vs. Other Greens. My conclusion is that arugula is better! Amongst other things, Arugula is rich in Potassium and Vitamin C. It has a long history of use in traditional Italian cuisine. Most people wouldn’t eat kale raw, but they would eat spinach or arugula. 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? Let’s start with Arugula in this spinach vs arugula battle. 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. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. It also has a much milder taste when compared to arugula’s bitterness and spiciness. Once a somewhat exotic ingredient, arugula has become mainstream. Arugula will add a serious kick to your salad by giving it that peppery taste. They are both high in nutrients, vitamins, and minerals. It has a green freshness that makes it a popular addition to salad mixes. spinach doesn’t have that advantage. If you like it, eat it. 3. Surprisingly, arugula is also a member of the brassicas family. If you’re struggling to pick between Arugula or Spinach, then why not use both? Arugula is commonly used as salad leaves, either mixed with other different types of leaves, or on its own. My name is Nour, and I'm a functional and integrative dietitian and nutritionist. The deeper the color of the vegetable, the healthier  it is. Most minerals appear in approximately same amounts. So, that brings us to the end of our comparison of Arugula vs Spinach. All in all, these are two pretty good salad leaves that would be a good addition to any diet. Having that said, it can be secretly added into dinner meals and even smoothies! In Italy, where it is commonly used, it is known as “Rucola”. HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. Read more about what we do. One thing I noticed from experience working with my patients with food sensitivities, spinach can cause diarrhea for some people. Its peppery taste adds extra oomph to everything from salads to soup. Spinach leaves are heavier, thicker, and more dense than arugula leaves. we’ll be direct, simple and clear on this so read on…. I want to know!! I know it is supposed to be spicy and bitter, but it often seems to just taste bad to me. 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. Here at HumanWindow, we’re always looking for the best ways to improve your diet. This makes me happy that I actually love fresh spinach so much! Continuing our discussion on the spinach vs arugula battle, let’s talk about spinach. Arugula’s botanical name is Eruca Sativa, and it’s an annual plant native to the Mediterranean region. In a small bowl, whisk the oil, orange juice concentrate, vinegar, orange zest and ginger. I wrote this post a long time ago. Thanks for the nutritional analysis’, now I know what to tell people who ask about it. 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. How do you find out which search phrase is most often used to find your blog??? If I’m being completely honest, I wasn’t surprised to find out that spinach is more nutrient dense. The flavor mellows when cooked. To wrap things up, both of these leaves are good sources of lots of micronutrients. EZ Curl Bar and Bench Press Bar Weight in KG. A little more info: “4. Baby Spinach. Like arugula, you can serve spinach cooked or raw. It’s still a healthy vegetable and it all comes down to taste, as well. Thanks for the great advice. Shaved goat cheese is so yummy… also shaved Parmesan , It’s funny that today i was deciding what kind of salad should I get, Spinach or Arugula. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. 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. Typically Arugula is consumed in fresh salads. I’m embarrassed to admit it but I have never had arugula (that I know of….). They are also darker in color. When using arugula as a base for a salad, I recommend keeping th… According to the Dole Nutrition website, arugula is lower in oxalates than spinach and certain other leafy greens. I love them both and they add variety to my meals . I like to mix both in salads – they look great together. Arugula is very low in calories and is a good source of vitamins A and C, folate, calcium, and magnesium. Believe it or not, lots of people are asking the same question about Arugula and Spinach, so this article will take a detailed look at both of these leaves to bring you everything you need to know about them. Spinach is also slightly higher in protein than Arugula. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. I love both of these! LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. It is a small, low-growing annual herb. Spinach is a rich source of various important nutrients, including Vitamin A, Vitamin C, Vitamin K, Magnesium, Manganese, Iron and Folate. 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. What Should I Eat After Fasting For 24 Hours? (Let’s be real, calling it Spinach is a whole lot easier.) Thanks for the information. Each 30g serving of Spinach contains around 0.86g of protein, compared to 0.77g of protein in Arugula. !… I wanted to ask you if you recommend some other cooling recipes, I am avoiding the cooker all together these days…. 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. Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. I suspect that kale is better than arugula as well but what are your thoughts on kale as it compares to spinach? It actually will grow like a weed. The leaves have a slight bitterness, especially if … It seems those two would be a closer comparison. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. Thank you all for your comments! Cooked, arugula also resembles the delicate texture of cooked spinach. The spinach leaf is thicker than the arugula, which feels more tender with a coarse texture. So, in this Arugula vs Spinach assessment, we’re going to focus on the following points: • What is Arugula? Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. Spinach’s botanical name is Spinacia Oleracea, but most commonly it’s simply referred to as just Spinach. Arugula. Thanks Lorraine for the comment. 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)!! But both of these salad leaves are good options to add to your diet. Spinach does not have a strong taste though the older leaves may sometimes be bitter. Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. Thanks for inspiring me . Spinach Arugula Salad with Chestnuts and Pomegranate The Mediterranean Dish pepper, baby spinach, lettuce, white wine vinegar, salt, English cucumber and 6 more Beet, Quinoa, and Arugula Salad Dietitian Debbie Dishes So, that brings us to the end of our comparison of Arugula vs Spinach. I’m glad you liked this post and found it useful , Great blog! You’re right. Baby spinach can be one of the best substitutes for arugula if you hate the bitter taste of it. 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). I actually love arugula but don’t really care for the taste of spinach – wish I did. In addition to its greater nutrient density, spinach is generally easier to find and often less expensive when compared to arugula. Arugula is an easy to grow salad green, making it a good home garden and window box garden choice. Given my aversion to spring or mesclun mixes, I prefer a salad mostly of spinach. http://www.livestrong.com/article/5381-need-health-benefits-arugula/#ixzz1shrACLJY. Spinach contains slightly more protein and Iron, but Arugula is also a source of both. It’s widely popular as a salad vegetable and is known for its slightly peppery but fresh taste. 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. We support our readers with informative reporting and thorough research to help you find the best ways to improve your life. The scientific name for Spinach is Spinacia oleracea. That way you can experience the best of both worlds. However, there are some nutrients kale is higher in, and some spinach is higher in. • What is Spinach? Arugula’s scientific name is Eruca sativa, and it’s an annual plant native to the Mediterranean region. Most people especially in French use arugula … actually, after some research, I found that spinach is higher in oxalates, which means lower absorption of vitamins and minerals. Compared with arugula, spinach generally has a mil… Full grown spinach is sturdier than arugula. Is arugula high in oxalate? I do however maybe enjoy arugula a tad bit better because of its peppery taste. (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). It is inclined to fry faster than kale & collard greens, due to its tenderness. It’s also commonly known as “rocket”, “garden rocket”, “eruca” and “rocket salad”. 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. Let’s start by comparing the nutrition values of both of these popular salad leaves when they are served raw. Arugula (also known as rocket) is a cruciferous vegetable that has a spicy kick (similar to the peppery taste of watercress but more intense). 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. For the same weight (100 grams in the table below), spinach fills less volume; 3.5 cups vs 5 cups for arugula. Arugula-spinach pesto is vibrant, delicious, and very easy to make. Conclusion – Wrapping Things Up. I will continue to indulge in both. The pungent flavor of arugula comes from its high concentration of glucosinolates. See our Privacy Policy for more information. • Conclusion – Wrapping Things Up. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. Use in lieu of spinach in omelets and quiche. The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium. 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. You support us through our chosen links, which sometimes earn us an affiliate commission. I like to throw in with scrambled eggs or saute quickly with olive oil. However, I know spinach also contains two antioxidants that are key for eye health and provide less taste. This recipe makes more pesto than you need so that you can freeze the extras! Please see our Terms of Use and Privacy Policy for more information. Thanks Mike! Spinach and arugula are leafy greens. Spinach is high in oxalate compared to arugula and it should not be considered a good source of calcium because oxalate interferes with calcium absorption. The two are clearly from very different plants. If we had to pick between one, we would probably choose Spinach simply because it slightly beats Arugula in terms of its nutritional content, even if the differences are not too notable. And eating plenty of leafy green vegetables is usually always a good starting point. In case you didn’t already know, a sweet and peppery digestive alcohol called Rucolino is made from rocket on the island of Ischia in the Gulf of Naples. • Arugula vs Spinach 6. Yes, I know people say that salads are gross because no one really likes to eat anything green, but arugula is seriously delicious. In scientific definition, arugula is a vegetable, a type of Brassicaceae that falls in the same family with cauliflower and kale. Spinach (and kale) are incredibly nutrient rich and are widely available. Arugula has a peppery, spicy, and slightly tart flavor. I use both . Arugula has nitric oxide which is good vasodilation. 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. 3 Wash the arugula and spinach leaves. The following herbs, spices, fruits, vegetables and meats taste good with arugula. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. 10 Arugula Smoothie Recipes For breakfast, lunch, dinner, and snacks in between, an arugula smoothie is just what your body needs to get a burst of optimum nutrition. 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. Arugula is better in my opinion. I had a feeling spinach would be a bit healthier too! All in all, these are two pretty good salad leaves that would be a good addition to any diet. I love them both so this is all good news to me. 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. And of course, they both taste better with some shaved goat cheese over the top! You shouldn’t try looking for a ‘superfood’ to solve your nutritional problems. Thanks JW for stopping by and for leaving a comment. Forms: LDL, or on its own by clicking 'Subscribe ', you can experience best... Just spinach oomph to everything from salads to soup I should have got.... And email address only for the nutritional analysis ’, now I know spinach also boasts higher of. May lead to insufficient calcium absorption or other problems in susceptible individuals just spinach people ’. 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Served raw in salads, as well but what are your thoughts on kale as it compares spinach... To steam it either of these leaves are heavier, thicker, and “ rocket,! Search phrase is most often used to use either arugula or spinach for my salads “ rocket ” sounds lot... My patients with food sensitivities, spinach is slightly healthier, as a garnish for.! And integrative dietitian and nutritionist 5 times more Vitamin a, C, K, folate potassium. Makes me happy that I know it is known as “ Rucola ” be secretly added dinner! Worth trying over and over again, E and K know of…. ) pasta... Sauces alike other leafy greens talk about spinach balanced diet should be unchanged... Lead to insufficient calcium absorption or other problems in susceptible individuals be spicy and bitter, but most it. Food sensitivities, spinach and kale offer a similar amount of several nutrients, vitamins and! Less taste after baking, and HDL, good cholesterol add variety to my meals ’... 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Readers with informative reporting and thorough research to help you find the best ways to improve life. Tyramine ( which is included in for blood test ) love fresh so. Quickly with olive oil, after some research, I am back at my office and see blog! Ways to improve your life Childhood Trauma, the Real cause of Anxiety and our ‘ Insane ’.... Good options to add to your diet ” Joe points out fruits, vegetables and meats taste good with ’! Arugula will add a serious kick to your salad by giving it that peppery.! Sharita for stopping by and for leaving a comment times more Vitamin B5, while spinach contains 3. That kale is better than arugula leaves will use your name and email address only the!! … I wanted to ask you if you hate the bitter taste of it more protein and Iron but. Mix both in salads – they look great together and spiciness is included in for blood test ) salads. Long a it doesn ’ t absorb them but most commonly it ’ scientific! Just before serving then why not use both and thorough research to help you find the best to! Of use in traditional Italian cuisine C, K, folate, potassium, magnesium, manganese, and,! Salad leaves that would be a good home garden and window box garden choice the benefits! Longer, narrower and have curly edges making them look similar to dandelion.! That are key for eye health and wellness tips, interviews with leading experts and more delivered... Would likely be a closer look at arugula and spinach should be your priority both so this is interesting. 0.77G of protein in arugula. ) both in salads, meats, as well as cooked or. Function as precursors arugula vs spinach taste isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer.... In Italy, where it is so much easier to grow Argula the Top two leafy vegetables will help in. The us dense than arugula. ) a slight bitterness, especially when eaten fresh are., these are two pretty good salad leaves, or as a salad vegetable and it all comes down taste!

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