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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Copper | 0.076mg | 0.174mg | 11% |
| Vitamin E | 0.43mg | 2.08mg | 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% |
| Protein | 2.58g | 2.97g | 1% |
| Fats | 0.66g | 0.26g | 1% |
| Phosphorus | 52mg | 56mg | 1% |
| Vitamin B3 | 0.305mg | 0.49mg | 1% |
| Choline | 15.3mg | 19.7mg | 1% |
| Polyunsaturated fat | 0.319g | 0.109g | 1% |
| Calories | 25kcal | 23kcal | 0% |
| Protein per 100 calories | 10g | 13g | N/A |
| Calories per 10 g protein | 97kcal | 77kcal | N/A |
| Weight per 100 calories | 400g | 435g | N/A |
| Net carbs | 2.05g | 1.35g | N/A |
| Carbs | 3.65g | 3.75g | 0% |
| 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% |
~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% |
