Arugula vs. Spinach — In-Depth Nutrition Comparison
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What are the differences between arugula and spinach?
- The amount of vitamin K, vitamin A, manganese, iron, vitamin B6, folate, vitamin B2, vitamin E, copper, and magnesium in spinach is higher than in arugula.
- Spinach's daily need coverage for vitamin K is 321% more.
We used Arugula, raw and Spinach, cooked, boiled, drained, without salt types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +17.6% |
| Contains less SodiumSodium | -61.4% |
| Contains more MagnesiumMagnesium | +85.1% |
| Contains more PotassiumPotassium | +26.3% |
| Contains more IronIron | +144.5% |
| Contains more CopperCopper | +128.9% |
| Contains more ZincZinc | +61.7% |
| Contains more ManganeseManganese | +191.3% |
| Contains more SeleniumSelenium | +400% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +53.1% |
| Contains more Vitamin B5Vitamin B5 | +201.4% |
| Contains more Vitamin AVitamin A | +340.3% |
| Contains more Vitamin EVitamin E | +383.7% |
| Contains more Vitamin B1Vitamin B1 | +115.9% |
| Contains more Vitamin B2Vitamin B2 | +174.4% |
| Contains more Vitamin B3Vitamin B3 | +60.7% |
| Contains more Vitamin B6Vitamin B6 | +231.5% |
| Contains more Vitamin KVitamin K | +354.5% |
| Contains more FolateFolate | +50.5% |
| Contains more CholineCholine | +28.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 493.6µg | 321% |
| Vitamin A | 119µg | 524µg | 45% |
| Manganese | 0.321mg | 0.935mg | 27% |
| Iron | 1.46mg | 3.57mg | 26% |
| Vitamin B6 | 0.073mg | 0.242mg | 13% |
| Vitamin B2 | 0.086mg | 0.236mg | 12% |
| Folate | 97µg | 146µg | 12% |
| Vitamin E | 0.43mg | 2.08mg | 11% |
| Copper | 0.076mg | 0.174mg | 11% |
| Magnesium | 47mg | 87mg | 10% |
| Vitamin C | 15mg | 9.8mg | 6% |
| Vitamin B5 | 0.437mg | 0.145mg | 6% |
| Vitamin B1 | 0.044mg | 0.095mg | 4% |
| Potassium | 369mg | 466mg | 3% |
| Fiber | 1.6g | 2.4g | 3% |
| Zinc | 0.47mg | 0.76mg | 3% |
| Calcium | 160mg | 136mg | 2% |
| Sodium | 27mg | 70mg | 2% |
| Selenium | 0.3µg | 1.5µg | 2% |
| Phosphorus | 52mg | 56mg | 1% |
| Choline | 15.3mg | 19.7mg | 1% |
| Polyunsaturated fat | 0.319g | 0.109g | 1% |
| Protein | 2.58g | 2.97g | 1% |
| Fats | 0.66g | 0.26g | 1% |
| Vitamin B3 | 0.305mg | 0.49mg | 1% |
| Calories | 25kcal | 23kcal | 0% |
| Carbs | 3.65g | 3.75g | 0% |
| Net carbs | 2.05g | 1.35g | N/A |
| Sugar | 2.05g | 0.43g | N/A |
| Saturated fat | 0.086g | 0.043g | 0% |
| Monounsaturated fat | 0.049g | 0.006g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +153.8% |
| Contains more ProteinProtein | +15.1% |
| Contains more OtherOther | +29.3% |
~equal in
Carbs
~3.75g
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +716.7% |
| Contains more Poly. FatPolyunsaturated fat | +192.7% |
| Contains less Sat. FatSaturated fat | -50% |
