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Arugula vs Spinach - Health impact and Nutrition Comparison

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Arugula
vs
Spinach

Introduction

Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. It’s either eaten in a raw form separately like in Turkey, Egypt, Brazil and Cyprus or as an addition or a side dish. For example it is often added to pizza in Italy. Spinach on the other hand comes from ancient Persia. In a raw, fresh form it is used in burgers and salads, often to replaces lettuce.

Nutritional Content Comparison

As can be easily seen in the visual nutrition comparison below, these foods have very similar nutritional content. Macronutrient structure is the same. There are relatively serious differences in vitamin content. Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. Most minerals appear in approximately same amounts. It’s important to mention though that both are quite high in potassium, calcium and magnesium.

Health Impact

Both foods are very healthy and nutritious. Spinach appears to be part of more scientific studies though. This study showed that it may reduce the risk of aggressive prostate cancer. Despite this both foods are good for

  • Eyes - because of carotenoids like lutein and zeaxanthin
  • Bones - because of high vitamin K and Calcium content
  • Atherosclerosis and high blood pressure - because of antioxidants, potassium and magnesium

SUMMARY

The foods are not radically different, having similar price, equal glycemic index and mineral content, but spinach contains 3 times more of vitamins A, E and K which makes it a better choice in terms of nutrition.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +61.6%
Contains less Sodium -65.8%
Contains more Iron +85.6%
Contains more Potassium +51.2%
Contains more Magnesium +68.1%
Contains more Copper +71.1%
Contains more Zinc +12.8%
Equal in Phosphorus - 49
Contains more Calcium +61.6%
Contains less Sodium -65.8%
Contains more Iron +85.6%
Contains more Potassium +51.2%
Contains more Magnesium +68.1%
Contains more Copper +71.1%
Contains more Zinc +12.8%
Equal in Phosphorus - 49

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +572.3%
Contains more Vitamin C +87.3%
Contains more Vitamin A +295.2%
Contains more Vitamin E +372.1%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +119.8%
Contains more Vitamin B3 +137.4%
Contains more Vitamin B6 +167.1%
Contains more Vitamin K +344.7%
Contains more Vitamin B5 +572.3%
Contains more Vitamin C +87.3%
Contains more Vitamin A +295.2%
Contains more Vitamin E +372.1%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +119.8%
Contains more Vitamin B3 +137.4%
Contains more Vitamin B6 +167.1%
Contains more Vitamin K +344.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
57
Arugula
220
Spinach
Mineral Summary Score
22
Arugula
30
Spinach

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
15%
Arugula
17%
Spinach
Carbohydrates
4%
Arugula
4%
Spinach
Fats
3%
Arugula
2%
Spinach

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Arugula Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 1.63g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 52mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Spinach
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Arugula Spinach Opinion
Calories 25 23 Arugula
Protein 2.58 2.86 Spinach
Fats 0.66 0.39 Arugula
Vitamin C 15 28.1 Spinach
Carbs 3.65 3.63 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 2.71 Spinach
Calcium 160 99 Arugula
Potassium 369 558 Spinach
Magnesium 47 79 Spinach
Sugars 2.05 0.42 Arugula
Fiber 1.6 2.2 Spinach
Copper 0.076 0.13 Spinach
Zinc 0.47 0.53 Spinach
Starch
Phosphorus 52 49 Arugula
Sodium 27 79 Arugula
Vitamin A 2373 9377 Spinach
Vitamin E 0.43 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.044 0.078 Spinach
Vitamin B2 0.086 0.189 Spinach
Vitamin B3 0.305 0.724 Spinach
Vitamin B5 0.437 0.065 Arugula
Vitamin B6 0.073 0.195 Spinach
Vitamin B12 0 0
Vitamin K 108.6 482.9 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.086 0.063 Spinach
Monounsaturated Fat 0.049 0.01 Arugula
Polyunsaturated fat 0.319 0.165 Arugula
Tryptophan 0.039 Spinach
Threonine 0.122 Spinach
Isoleucine 0.147 Spinach
Leucine 0.223 Spinach
Lysine 0.174 Spinach
Methionine 0.053 Spinach
Phenylalanine 0.129 Spinach
Valine 0.161 Spinach
Histidine 0.064 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.