Arugula vs Spinach - Health impact and Nutrition Comparison
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.
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
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.
Vitamin and Mineral Summary Scores
Which food is preferable in case of diets?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet||Equal|
Comparison summary table
|Rich in minerals|
|Rich in vitamins|
|Lower in price|
|Lower in Saturated Fat|
|Lower in Sugars|
|Lower in Sodium|
|Lower in Cholesterol||Equal|
|Lower in glycemic index||Equal|
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All nutrients comparison - raw data values
|Folic acid (B9)||0||0|