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Spinach pasta vs. Arugula — In-Depth Nutrition Comparison

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The main differences between Spinach pasta and Arugula

  • Spinach pasta is richer in Vitamin B1, Vitamin B2, Iron, Manganese, Folate, Vitamin B3, Vitamin B6, and Phosphorus, yet Arugula is richer in Vitamin C.
  • Daily need coverage for Vitamin B1 from Spinach pasta is 47% higher.

Food types used in this article are Pasta, fresh-refrigerated, spinach, as purchased and Arugula, raw.

Infographic

Spinach pasta vs Arugula infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
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%
Contains more MagnesiumMagnesium +34%
Contains more IronIron +126%
Contains more CopperCopper +159.2%
Contains more ZincZinc +197.9%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +143.3%
Contains more CalciumCalcium +272.1%
Contains more PotassiumPotassium +35.7%
~equal in Sodium ~27mg

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 0% 14% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
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%
Contains more Vitamin B1Vitamin B1 +1284.1%
Contains more Vitamin B2Vitamin B2 +362.8%
Contains more Vitamin B3Vitamin B3 +1034.4%
Contains more Vitamin B5Vitamin B5 +57.4%
Contains more Vitamin B6Vitamin B6 +331.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +82.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +884.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +336.4%
Contains more FatsFats +218.2%
Contains more CarbsCarbs +1426.6%
Contains more WaterWater +204.7%
Contains more OtherOther +70.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated Fat: Sat. Fat 0.483 g
Monounsaturated Fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated Fat +1244.9%
Contains more Poly. FatPolyunsaturated fat +46.4%
Contains less Sat. FatSaturated Fat -82.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach pasta Arugula Opinion
Calories 289kcal 25kcal Spinach pasta
Protein 11.26g 2.58g Spinach pasta
Fats 2.1g 0.66g Spinach pasta
Vitamin C 0mg 15mg Arugula
Net carbs 55.72g 2.05g Spinach pasta
Carbs 55.72g 3.65g Spinach pasta
Cholesterol 73mg 0mg Arugula
Magnesium 63mg 47mg Spinach pasta
Calcium 43mg 160mg Arugula
Potassium 272mg 369mg Arugula
Iron 3.3mg 1.46mg Spinach pasta
Sugar 2.05g Spinach pasta
Fiber 1.6g Arugula
Copper 0.197mg 0.076mg Spinach pasta
Zinc 1.4mg 0.47mg Spinach pasta
Phosphorus 148mg 52mg Spinach pasta
Sodium 27mg 27mg
Vitamin A 241IU 2373IU Arugula
Vitamin A RAE 25µg 119µg Arugula
Vitamin E 0.43mg Arugula
Manganese 0.781mg 0.321mg Spinach pasta
Selenium 0.3µg Arugula
Vitamin B1 0.609mg 0.044mg Spinach pasta
Vitamin B2 0.398mg 0.086mg Spinach pasta
Vitamin B3 3.46mg 0.305mg Spinach pasta
Vitamin B5 0.688mg 0.437mg Spinach pasta
Vitamin B6 0.315mg 0.073mg Spinach pasta
Vitamin B12 0.31µg 0µg Spinach pasta
Vitamin K 108.6µg Arugula
Folate 177µg 97µg Spinach pasta
Choline 15.3mg Arugula
Saturated Fat 0.483g 0.086g Arugula
Monounsaturated Fat 0.659g 0.049g Spinach pasta
Polyunsaturated fat 0.467g 0.319g Spinach pasta
Tryptophan 0.15mg Spinach pasta
Threonine 0.352mg Spinach pasta
Isoleucine 0.488mg Spinach pasta
Leucine 0.813mg Spinach pasta
Lysine 0.336mg Spinach pasta
Methionine 0.208mg Spinach pasta
Phenylalanine 0.56mg Spinach pasta
Valine 0.544mg Spinach pasta
Histidine 0.237mg Spinach pasta

Which food is preferable for your diet?

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

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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
47%
Spinach pasta
49%
Arugula
Minerals Daily Need Coverage Score
48%
Spinach pasta
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach pasta
Spinach pasta is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach pasta
Spinach pasta is relatively richer in minerals
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.397g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (27 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.