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Spinach vs. Arugula — In-Depth Nutrition Comparison

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What are the differences between Spinach and Arugula?

  • The amount of Vitamin K, Vitamin A RAE, 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.
  • Arugula contains 5 times less Vitamin E than Spinach. Spinach contains 2.08mg of Vitamin E , while Arugula contains 0.43mg.

We used Spinach, cooked, boiled, drained, without salt and Arugula, raw types in this article.

Infographic

Spinach 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.
Contains more Iron +144.5%
Contains more Magnesium +85.1%
Contains more Potassium +26.3%
Contains more Zinc +61.7%
Contains more Copper +128.9%
Contains more Manganese +191.3%
Contains more Selenium +400%
Contains more Calcium +17.6%
Contains less Sodium -61.4%
Equal in Phosphorus - 52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +144.5%
Contains more Magnesium +85.1%
Contains more Potassium +26.3%
Contains more Zinc +61.7%
Contains more Copper +128.9%
Contains more Manganese +191.3%
Contains more Selenium +400%
Contains more Calcium +17.6%
Contains less Sodium -61.4%
Equal in Phosphorus - 52

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 A +341.7%
Contains more Vitamin E +383.7%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +231.5%
Contains more Folate +50.5%
Contains more Vitamin K +354.5%
Contains more Vitamin C +53.1%
Contains more Vitamin B5 +201.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin A +341.7%
Contains more Vitamin E +383.7%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +231.5%
Contains more Folate +50.5%
Contains more Vitamin K +354.5%
Contains more Vitamin C +53.1%
Contains more Vitamin B5 +201.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.1%
Contains more Other +29.3%
Contains more Fats +153.8%
Equal in Carbs - 3.65
Equal in Water - 91.71
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 Protein +15.1%
Contains more Other +29.3%
Contains more Fats +153.8%
Equal in Carbs - 3.65
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +716.7%
Contains more Polyunsaturated fat +192.7%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +716.7%
Contains more Polyunsaturated fat +192.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Arugula
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 Spinach Arugula Opinion
Net carbs 1.35g 2.05g Arugula
Protein 2.97g 2.58g Spinach
Fats 0.26g 0.66g Arugula
Carbs 3.75g 3.65g Spinach
Calories 23kcal 25kcal Arugula
Sugar 0.43g 2.05g Spinach
Fiber 2.4g 1.6g Spinach
Calcium 136mg 160mg Arugula
Iron 3.57mg 1.46mg Spinach
Magnesium 87mg 47mg Spinach
Phosphorus 56mg 52mg Spinach
Potassium 466mg 369mg Spinach
Sodium 70mg 27mg Arugula
Zinc 0.76mg 0.47mg Spinach
Copper 0.174mg 0.076mg Spinach
Manganese 0.935mg 0.321mg Spinach
Selenium 1.5µg 0.3µg Spinach
Vitamin A 10481IU 2373IU Spinach
Vitamin A RAE 524µg 119µg Spinach
Vitamin E 2.08mg 0.43mg Spinach
Vitamin C 9.8mg 15mg Arugula
Vitamin B1 0.095mg 0.044mg Spinach
Vitamin B2 0.236mg 0.086mg Spinach
Vitamin B3 0.49mg 0.305mg Spinach
Vitamin B5 0.145mg 0.437mg Arugula
Vitamin B6 0.242mg 0.073mg Spinach
Folate 146µg 97µg Spinach
Vitamin K 493.6µg 108.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.086g Spinach
Monounsaturated Fat 0.006g 0.049g Arugula
Polyunsaturated fat 0.109g 0.319g Arugula

Which food is preferable for your diet?

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

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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
183%
Spinach
52%
Arugula
Minerals Daily Need Coverage Score
52%
Spinach
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.62g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
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 contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 43mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.