Spinach vs. Arugula — In-Depth Nutrition Comparison
Compare
What are the differences between spinach and arugula?
- 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.
- 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
Infographic link
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 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% |
| Contains more CalciumCalcium | +17.6% |
| Contains less SodiumSodium | -61.4% |
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 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% |
| Contains more Vitamin CVitamin C | +53.1% |
| Contains more Vitamin B5Vitamin B5 | +201.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.1% |
| Contains more OtherOther | +29.3% |
| Contains more FatsFats | +153.8% |
~equal in
Carbs
~3.65g
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +716.7% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 108.6µg | 321% |
| Vitamin A | 524µg | 119µg | 45% |
| Manganese | 0.935mg | 0.321mg | 27% |
| Iron | 3.57mg | 1.46mg | 26% |
| Vitamin B6 | 0.242mg | 0.073mg | 13% |
| Vitamin B2 | 0.236mg | 0.086mg | 12% |
| Folate | 146µg | 97µg | 12% |
| Vitamin E | 2.08mg | 0.43mg | 11% |
| Copper | 0.174mg | 0.076mg | 11% |
| Magnesium | 87mg | 47mg | 10% |
| Vitamin C | 9.8mg | 15mg | 6% |
| Vitamin B5 | 0.145mg | 0.437mg | 6% |
| Vitamin B1 | 0.095mg | 0.044mg | 4% |
| Potassium | 466mg | 369mg | 3% |
| Fiber | 2.4g | 1.6g | 3% |
| Zinc | 0.76mg | 0.47mg | 3% |
| Calcium | 136mg | 160mg | 2% |
| Sodium | 70mg | 27mg | 2% |
| Selenium | 1.5µg | 0.3µg | 2% |
| Phosphorus | 56mg | 52mg | 1% |
| Choline | 19.7mg | 15.3mg | 1% |
| Polyunsaturated fat | 0.109g | 0.319g | 1% |
| Protein | 2.97g | 2.58g | 1% |
| Fats | 0.26g | 0.66g | 1% |
| Vitamin B3 | 0.49mg | 0.305mg | 1% |
| Calories | 23kcal | 25kcal | 0% |
| Carbs | 3.75g | 3.65g | 0% |
| Net carbs | 1.35g | 2.05g | N/A |
| Sugar | 0.43g | 2.05g | N/A |
| Saturated fat | 0.043g | 0.086g | 0% |
| Monounsaturated fat | 0.006g | 0.049g | 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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
135%
41%
Minerals Daily Need Coverage Score
52%
28%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.62g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.043g)
Which food is cheaper?
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
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)