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Arugula vs. Spinach — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 13, 2024
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Arugula
vs
Spinach raw

Summary

Arugula and spinach are not radically different, having similar calories, macronutrient content, and glycemic index; however, spinach contains four times more vitamins A and K, as well as two times more folate and vitamin C. Spinach is also relatively higher in iron, potassium, copper, manganese, and magnesium. This makes spinach a better choice in terms of nutrition.

While arugula and spinach both have numerous beneficial effects on health, spinach has been studied more extensively in the area of health.

Table of contents

  1. Introduction
    1. Classification
      1. Appearance
        1. Taste and Use
        2. Varieties
          1. Nutrition
            1. Macronutrients and Calories
              1. Calories
              2. Protein and Fats
              3. Carbohydrates
            2. Vitamins
              1. Minerals
                1. Nitrates
                  1. Glycemic Index
                    1. Acidity
                    2. Weight Loss & Diets
                      1. Health Impact
                        1. Health Benefits
                          1. Cardiovascular Health
                          2. Diabetes
                          3. Cancer
                        2. Downsides and Risks
                          1. Vitamin K and Drugs
                      2. Sources

                        Introduction

                        We all know that leafy vegetables are good for our health but are some greens better than others? This article will compare two greens – arugula and spinach – to see what nutrients they provide us with and how they impact our bodies.    

                        Classification

                        Arugula has many names, including salad rocket, garden rocket, eruca, rucola, colewort, and, scientifically, Eruca vesicaria, Eruca sativa, or Brassica eruca. It belongs to the Eruca genus and the Brassicaceae family. Arugula shares this family with broccoli, cauliflower, cabbage, Brussels sprouts, and many more vegetables.

                        Spinach or Spinacia oleracea belongs to the Spinacia genus and the Amaranthaceae family. This family also includes vegetables, such as garden beets and chard, as well as pseudocereal quinoa.

                        Appearance

                        Arugula and spinach are easy to differentiate from each other by appearance. 

                        Spinach has smaller, rounded triangular leaves, while arugula leaves are pinnate-shaped with lobes on each side.

                        Arugula leaves also tend to be darker in color when compared to spinach.

                        Taste and Use

                        Arugula is famous for its peppery and slightly bitter taste. Spinach, however, has a much milder flavor, becoming more robust as it is cooked.

                        Arugula is believed to have originated from the Mediterranean region: Morocco, Portugal, Lebanon, and Syria. It’s either eaten raw as a side dish in Turkey, Egypt, Brazil, and Cyprus or is used as an ingredient in various dishes. For example, it is often added to pizza in Italy. Spinach, on the other hand, comes from ancient Persia. It is used in raw, fresh form in burgers and salads, often to replace lettuce.

                        Varieties

                        Based on the cultivar, the nutritional and physical properties of these greens can change.

                        The three main types of spinach are savoy, semi-savoy, and smooth-leafed spinach. Savoy spinach is also known as curly-leaf spinach. This variety usually has crispier leaves and is easier to cook with. The most popular varieties of savoy spinach are Regiment and Bloomsdale.

                        Semi-savoy spinach, as the name suggests, is somewhere in between savoy and smooth spinach. It has crispier leaves when compared to smooth-leafed spinach but is easier to clean than savoy spinach. The two common types of semi-savoy spinach are Tyee and Catalana.

                        And finally, the most popular varieties of smooth-leafed spinach are Space and Red Cardinal spinach.

                        Arugula also has a wide variety of cultivars with differing appearances, tastes, and nutritional values. The two primary commercially available groups of arugula are wild and common arugula. Wild arugula tends to have a more pungent taste.

                        Some of the widely known common varieties of arugula are Astro, Sylvetta, and Apollo.

                        Nutrition

                        The nutritional values are presented for raw arugula and spinach.

                        Macronutrients and Calories

                        The recommended serving size for both arugula and spinach is one cup, which is equivalent to 30 grams of spinach and 20 grams of arugula.

                        Although the serving sizes are only 20-30 grams, the nutritional content comparison below is made for 100 grams of serving to highlight the differences better. 

                        As can be easily seen in the visual nutrition comparison below, these foods have very similar nutritional contents. The macronutrient structure is nearly the same. Both arugula and spinach consist of 91% water, spinach being only a little denser.

                        Macronutrient Comparison

                        Macronutrient breakdown side-by-side comparison
                        3% 4% 92%
                        Protein: 2.58 g
                        Fats: 0.66 g
                        Carbs: 3.65 g
                        Water: 91.71 g
                        Other: 1.4 g
                        3% 4% 91% 2%
                        Protein: 2.86 g
                        Fats: 0.39 g
                        Carbs: 3.63 g
                        Water: 91.4 g
                        Other: 1.72 g
                        Contains more FatsFats +69.2%
                        Contains more ProteinProtein +10.9%
                        Contains more OtherOther +22.9%
                        ~equal in Carbs ~3.63g
                        ~equal in Water ~91.4g
                         

                        Calories

                        Arugula and spinach are very similar in calorie content, both being very low in calories.

                        A 100g serving of arugula contains 25 calories, only two more calories when compared to spinach.

                        Protein and Fats

                        Leafy vegetables are not particularly rich in most macronutrients. However, spinach contains a little more protein when compared to arugula.

                        The protein quality in both of these vegetables is high, as they contain some levels of all essential amino acids.

                        Arugula and spinach are very low in fats. Nevertheless, arugula has a slightly higher content of fats. The fat-type breakdown below also indicates that the predominant fats found in these greens are polyunsaturated fatty acids.

                        Naturally, arugula and spinach contain no cholesterol.

                        Fat Type Comparison

                        Fat type breakdown side-by-side comparison
                        19% 11% 70%
                        Saturated Fat: Sat. Fat 0.086 g
                        Monounsaturated Fat: Mono. Fat 0.049 g
                        Polyunsaturated fat: Poly. Fat 0.319 g
                        26% 4% 69%
                        Saturated Fat: Sat. Fat 0.063 g
                        Monounsaturated Fat: Mono. Fat 0.01 g
                        Polyunsaturated fat: Poly. Fat 0.165 g
                        Contains more Mono. FatMonounsaturated Fat +390%
                        Contains more Poly. FatPolyunsaturated fat +93.3%
                        Contains less Sat. FatSaturated Fat -26.7%
                          

                        Carbohydrates

                        Arugula and spinach contain nearly the same amount of carbohydrates. However, arugula is higher in sugar, while spinach contains more dietary fiber.

                        The little sugar content of spinach is made up of sucrose, glucose, fructose, and galactose.

                        Vitamins

                        There are relatively notable differences in vitamin content. 

                        Spinach is the winner in the vitamin category, as it contains significantly higher levels of almost all vitamins. 

                        Although both arugula and spinach are great sources of vitamins A, C, K, and folate, spinach contains 4 times more vitamin K and vitamin A, as well as around 2 times more folate and vitamin C. 

                        Some other vitamins found in higher amounts in spinach, when compared to arugula but in low quantities when put in the context of daily need, include vitamin B6, vitamin E, and vitamin B2. 

                        Spinach and arugula are both completely absent in vitamin B12 and vitamin D.

                        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.
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
                        Contains more Vitamin B5Vitamin B5 +572.3%
                        Contains more Vitamin CVitamin C +87.3%
                        Contains more Vitamin AVitamin A +295.2%
                        Contains more Vitamin EVitamin E +372.1%
                        Contains more Vitamin B1Vitamin B1 +77.3%
                        Contains more Vitamin B2Vitamin B2 +119.8%
                        Contains more Vitamin B3Vitamin B3 +137.4%
                        Contains more Vitamin B6Vitamin B6 +167.1%
                        Contains more Vitamin KVitamin K +344.7%
                        Contains more FolateFolate +100%
                        Contains more CholineCholine +26.1%
                        ~equal in Vitamin D ~0µg
                        ~equal in Vitamin B12 ~0µg

                        Minerals

                        Most minerals appear in approximately the same amounts. It’s important to mention that both arugula and spinach are relatively rich in iron, magnesium, potassium, copper, calcium, and manganese.

                        That being said, spinach is relatively higher in iron, potassium, magnesium, copper, and manganese.

                        Arugula, on the other hand, is slightly higher in calcium. 

                        Although both are also low in sodium, arugula is slightly lower when compared to spinach.

                        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.
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
                        Contains more CalciumCalcium +61.6%
                        Contains less SodiumSodium -65.8%
                        Contains more MagnesiumMagnesium +68.1%
                        Contains more PotassiumPotassium +51.2%
                        Contains more IronIron +85.6%
                        Contains more CopperCopper +71.1%
                        Contains more ZincZinc +12.8%
                        Contains more ManganeseManganese +179.4%
                        Contains more SeleniumSelenium +233.3%
                        ~equal in Phosphorus ~49mg

                        Nitrates

                        Leafy green vegetables are rich in natural compounds called dietary nitrates, which are partially responsible for various beneficial effects of these greens, such as improving vascular functions (1, 2).

                        Arugula is over four times richer in dietary nitrates when compared to spinach (2).

                        The nitrate content can be found in different amounts depending on the seasonal period. Studies have shown the nitrate content of leafy green vegetables to be higher in autumn (3),

                        Glycemic Index

                        An exact number has not yet been calculated for the glycemic index of arugula and spinach. However, dark green leafy vegetables are considered to have a low glycemic index due to their low sugar content (4).

                        One study has shown spinach consumption to lower the glycemic response of the meal. At the same time, another study found that spinach only improves insulin sensitivity but has no effect on blood glucose levels (5, 6).

                        Acidity

                        The pH value of the arugula is estimated to be around 6.9, making the acidity of the arugula neutral (7).

                        Spinach, however, has a slightly more acidic pH value that can fall anywhere from 5.38 to 7.18, depending on the cooking method (8).

                        An alternative way of looking at the acidity of foods is the potential renal acid load or the PRAL value. This value demonstrates how much acid or base the given food produces inside the organism.

                        The PRAL value of arugula and spinach are -7.9 and -11.8, respectively. This shows us that spinach is more base-producing when compared to arugula.

                        Weight Loss & Diets

                        Green leafy vegetables famously fit well into weight-loss diets.

                        Arugula and spinach are no exceptions, being low-calorie foods. A 100-gram serving of these vegetables provides 25 calories or less. Green leafy vegetables are also a good source of dietary fiber and micronutrients.

                        Of the two vegetables, spinach is the preferred choice during low-calorie, low-fat, and low-carb diets. However, both arugula and spinach are low in calories, fats, and carbohydrates.

                        Green leafy vegetables, especially spinach, are rich in a compound called thylakoid. Thylakoid has been found to reduce hunger and cravings for palatable foods and increase satiety in overweight women (9). This means that eating spinach or arugula before a meal can help reduce overeating.

                        Health Impact

                        Health Benefits

                        In addition to the nutrients stated above, these leafy vegetables are also rich in antioxidants and phytonutrients, such as carotenoids, phenolic acids, and flavonoids. Due to these and other compounds, arugula and spinach have certain favorable impacts on health.

                        Both foods are very healthy and nutritious. However, spinach appears to be part of more scientific studies.

                        Cardiovascular Health

                        Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

                        An inverse association has been found between the intake of green leafy vegetables, such as arugula spinach, and cardiovascular disease and mortality (10).

                        Green leafy vegetable consumption may decrease the risk of atherosclerotic vascular disease, coronary heart disease, and stroke (11).

                        Dietary nitrate may also contribute to the management of high blood pressure (12). Overall, dietary nitrate has been studied to reduce morbidity and mortality (2).

                        It should be noted that one effective approach to lower hypertension is to follow the Dietary Approaches to Stop Hypertension (DASH) diet. This diet emphasizes the consumption of fruits, vegetables, leafy greens (such as arugula and spinach), low-fat dairy, whole grains, nuts, and legumes. At the same time, it limits the intake of sodium, added sugar, and processed meat.

                        Diabetes

                        As mentioned above, both spinach and arugula are low glycemic index foods containing few sugars.

                        An extract of arugula leaves exhibited antidiabetic effects on cells that were responsive to insulin, which may prove helpful in the treatment of type 2 diabetes (13).

                        Spinach consumption can help control metabolic syndrome due to its high level of antioxidants (14).

                        Cancer

                        A compound found in arugula, called erucin, has been found to have the potential to prevent cancer by inhibiting the division of tumor cells (15).

                        Spinach has been researched to help protect against colorectal, breast, bladder, lung, and prostate cancers (16, 17).

                        Downsides and Risks

                        Vitamin K and Drugs

                        Green leafy vegetables, especially spinach, are rich in vitamin K. There has been some concern that due to this fact, these vegetables may interact negatively with certain blood thinners, such as warfarin, which work by inhibiting the blood clotting function of vitamin K. However, available evidence does not support the advice to modify dietary habits when starting therapy with vitamin K antagonists (18).

                        Sources

                        1. https://www.sciencedirect.com/science/article/abs/pii/S0891584914004407
                        2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116056/
                        3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412236/
                        4. Dark Green Leafy Vegetables
                        5. HYPOGLYCEMIC EFFECT OF SPINACH AND FENUGREEK LEAVES IN TYPE 2 DIABETICS
                        6. https://www.researchgate.net/publication/270676832
                        7. http://www.nphsystem.guide/vegetable_values.htm
                        8. https://www.webpal.org/SAFE/aaarecovery/2_food_storage/Processing/lacf-phs.htm
                        9. https://www.sciencedirect.com/science/article/pii/S019566631500197X
                        10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/
                        11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986475/
                        12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
                        13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130626/
                        14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534315/
                        15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4065051/
                        16. https://www.aicr.org/cancer-prevention/food-facts/spinach/
                        17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209415/
                        18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998867/
                        Article author photo Victoria Mazmanyan
                        Education: General Medicine at YSMU
                        Last updated: March 13, 2024
                        Medically reviewed by Astghik Baghinyan

                        Infographic

                        Arugula vs Spinach raw infographic
                        Infographic link

                        Comparison summary table

                        Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                        Arugula Spinach raw
                        Lower in Sugar ok
                        Lower in Saturated Fat ok
                        Lower in price ok
                        Rich in minerals ok
                        Rich in vitamins ok
                        Lower in Sodium ok
                        Lower in Cholesterol Equal
                        Lower in Glycemic Index Equal

                        All nutrients comparison - raw data values

                        Nutrient Arugula Spinach raw Opinion
                        Calories 25kcal 23kcal Arugula
                        Protein 2.58g 2.86g Spinach raw
                        Fats 0.66g 0.39g Arugula
                        Vitamin C 15mg 28.1mg Spinach raw
                        Net carbs 2.05g 1.43g Arugula
                        Carbs 3.65g 3.63g Arugula
                        Magnesium 47mg 79mg Spinach raw
                        Calcium 160mg 99mg Arugula
                        Potassium 369mg 558mg Spinach raw
                        Iron 1.46mg 2.71mg Spinach raw
                        Sugar 2.05g 0.42g Spinach raw
                        Fiber 1.6g 2.2g Spinach raw
                        Copper 0.076mg 0.13mg Spinach raw
                        Zinc 0.47mg 0.53mg Spinach raw
                        Phosphorus 52mg 49mg Arugula
                        Sodium 27mg 79mg Arugula
                        Vitamin A 2373IU 9377IU Spinach raw
                        Vitamin A 119µg 469µg Spinach raw
                        Vitamin E 0.43mg 2.03mg Spinach raw
                        Manganese 0.321mg 0.897mg Spinach raw
                        Selenium 0.3µg 1µg Spinach raw
                        Vitamin B1 0.044mg 0.078mg Spinach raw
                        Vitamin B2 0.086mg 0.189mg Spinach raw
                        Vitamin B3 0.305mg 0.724mg Spinach raw
                        Vitamin B5 0.437mg 0.065mg Arugula
                        Vitamin B6 0.073mg 0.195mg Spinach raw
                        Vitamin K 108.6µg 482.9µg Spinach raw
                        Folate 97µg 194µg Spinach raw
                        Choline 15.3mg 19.3mg Spinach raw
                        Saturated Fat 0.086g 0.063g Spinach raw
                        Monounsaturated Fat 0.049g 0.01g Arugula
                        Polyunsaturated fat 0.319g 0.165g Arugula
                        Tryptophan 0.039mg Spinach raw
                        Threonine 0.122mg Spinach raw
                        Isoleucine 0.147mg Spinach raw
                        Leucine 0.223mg Spinach raw
                        Lysine 0.174mg Spinach raw
                        Methionine 0.053mg Spinach raw
                        Phenylalanine 0.129mg Spinach raw
                        Valine 0.161mg Spinach raw
                        Histidine 0.064mg Spinach raw
                        Fructose 0.15g Spinach raw

                        Which food is preferable for your diet?

                        ok
                        ok
                        is better in case of low diet
                        Arugula Spinach raw
                        Low Calories diet ok
                        Low Fats diet ok
                        Low Carbs diet ok
                        Low Glycemic Index diet Equal

                        Vitamins & Minerals Daily Need Coverage Score

                        The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
                        Vitamins Daily Need Coverage Score
                        49%
                        Arugula
                        168%
                        Spinach raw
                        Minerals Daily Need Coverage Score
                        28%
                        Arugula
                        45%
                        Spinach raw

                        Comparison summary

                        Which food is lower in Sugar?
                        Spinach raw
                        Spinach raw is lower in Sugar (difference - 1.63g)
                        Which food is lower in Saturated Fat?
                        Spinach raw
                        Spinach raw is lower in Saturated Fat (difference - 0.023g)
                        Which food is cheaper?
                        Spinach raw
                        Spinach raw is cheaper (difference - $0.2)
                        Which food is richer in minerals?
                        Spinach raw
                        Spinach raw is relatively richer in minerals
                        Which food is richer in vitamins?
                        Spinach raw
                        Spinach raw is relatively richer in vitamins
                        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)

                        References

                        All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

                        1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
                        2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

                        All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

                        Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.