The sharp flavor of arugula pairs well with citrus, roasted beets, pears, pine nuts, olives, tomato and robust cheeses such as goat, … If a patient is sensitive to spinach or tyramine, it’s better to stick with other greens like arugula, kale, or lettuce. Ah, spinach vs arugula – a question I find myself answering quite frequently and – believe it or not – one of my most sought out blog posts! I think both are great! (Let’s be real, calling it Spinach is a whole lot easier.) It can be eaten raw, added to salads with other salad greens, or cooked.The leaves are excellent sauteed lightly in olive oil or steamed and added to pasta dishes. The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium. Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. That would make a good blog post article! Now it’s time to take a closer look at Arugula and Spinach to see exactly how they compare. The ANDI scale, which has been adopted to some extent by Whole Foods, has collard greens and kale at the top of the list (1000 points) and significantly better than spinach (739) and arugula (559). Thanks for inspiring me . Compared to other leafy green, baby spinach has a fresh, slightly bitter taste, which has made it an excellent fit for salad dishes. HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. I suspect that kale is better than arugula as well but what are your thoughts on kale as it compares to spinach? By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. The flavor mellows when cooked. Arugula will add a serious kick to your salad by giving it that peppery taste. Arugula-spinach pesto is vibrant, delicious, and very easy to make. (I have to admit, “rocket” sounds a lot cooler than arugula.) Arugula. Now when i am back at my office and see your blog, i realize that i should have got Spinach…. I know it is supposed to be spicy and bitter, but it often seems to just taste bad to me. So are spinach and arugula viable alternatives to beet juice? If you are trying to limit oxalate in your diet, arugula is a good choice of leafy greens.” Read more: Other names for arugula are “rocket”, “garden rocket”, “eruca”, and “rocket salad”. Arugula is commonly used as salad leaves, either mixed with other different types of leaves, or on its own. In Italy, where it is commonly used, it is known as “Rucola”. This makes it a popular choice for people who are aiming to stick to a healthy diet and get good doses of some important micronutrients as listed above. Spinach leaves are heavier, thicker, and more dense than arugula leaves. Its peppery taste adds extra oomph to everything from salads to soup. This makes me happy that I actually love fresh spinach so much! I’m not sure how popular or available arugula is in the US. Arugula (also known as rocket) is a cruciferous vegetable that has a spicy kick (similar to the peppery taste of watercress but more intense). How Much Caffeine does Matcha Green Tea Contain? This illusion finds its allies in the soft, fleshy spinach leaf or the crunchy iceberg lettuce—neither of which make one feel like a hungry, hungry cow chowing down on … Surprisingly, arugula is also a member of the brassicas family. If you like it, eat it. Dr Gabor Maté on Childhood Trauma, The Real Cause of Anxiety and Our ‘Insane’ Culture. • Anything Else to Consider? Arugula vs. Other Greens. Spinach (and kale) are incredibly nutrient rich and are widely available. , Thank you Amy for the comment! Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. All in all, these are two pretty good salad leaves that would be a good addition to any diet. So glad to see this info posted! How do you find out which search phrase is most often used to find your blog??? Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. It actually will grow like a weed. It has a green freshness that makes it a popular addition to salad mixes. Let’s start by comparing the nutrition values of both of these popular salad leaves when they are served raw. Thanks for the info! It will honestly take a salad from bland, to a kick-ass, fresh, make you wanna dance salad (maybe not literally, but it sure will taste better). I know we sell it where I work. Once a somewhat exotic ingredient, arugula has become mainstream. I can't even put my … I will continue to indulge in both. Arugula nutrition facts. You shouldn’t try looking for a ‘superfood’ to solve your nutritional problems. Thanks Lorraine for the comment. See our Privacy Policy for more information. If we had to pick between one, we would probably choose Spinach simply because it slightly beats Arugula in terms of its nutritional content, even if the differences are not too notable. The two are clearly from very different plants. You can find a bag of pre-washed arugula in most supermarkets these days, as well as heaped into large baskets at the farmers market. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. Compared with arugula, spinach generally has a mil… That way you can experience the best of both worlds. I love both– this is very interesting and informative! Cooked, arugula also resembles the delicate texture of cooked spinach. Rocket or roquette salad is how I refer to arugula. Mostly used in Italian salads now popular in the world. The scientific name for Spinach is Spinacia oleracea. And eating plenty of leafy green vegetables is usually always a good starting point. Iceberg Thanks for the great advice. In a small bowl, whisk the oil, orange juice concentrate, vinegar, orange zest and ginger. Spinach contains slightly more protein and Iron, but Arugula is also a source of both. Arugula’s scientific name is Eruca sativa, and it’s an annual plant native to the Mediterranean region. thanks for the great info on your website, I tried your yoghurt shanina :)) came in handy in this weather (we have 35 degrees here in switzerland these days)!! Spinach is native to central and southwest Asia, but anyone who knows about the 2006 e.coli outbreak and 2007 salmonella outbreak, knows that spinach is widely grown in the US. What Should I Eat After Fasting For 24 Hours? It also has a much milder taste when compared to arugula’s bitterness and spiciness. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. You support us through our chosen links, which sometimes earn us an affiliate commission. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. But first, what is arugula to be précise? From a nutritional perspective, Spinach contains slightly higher doses of some important micronutrients, making it a great option to add to your diet. Thanks Sharita for stopping by and for leaving a comment. Arugula has nitric oxide which is good vasodilation. Simply put, adding either of these leaves to your diet would likely be a good idea. Arugula, spinach and kale, oh my! and I'm a functional and integrative dietitian and nutritionist. Without reading your blog, i got Arugula. Spinach’s botanical name is Spinacia Oleracea, but most commonly it’s simply referred to as just Spinach. I wrote this post a long time ago. I would like to get the most nutrient salad ever. • Arugula vs Spinach Thank you all for your comments! They are also darker in color. And when I started shopping for seeds to grow my own, what a surprise it was … All Clear for Calcium, Nutrients can have trouble getting from the food we eat into our bodies because of compounds that interfere with absorption. I like to throw in with scrambled eggs or saute quickly with olive oil. What goes well with Arugula? It is a small, low-growing annual herb. shh! I’m embarrassed to admit it but I have never had arugula (that I know of….). #rpbt-related-gallery-2 { margin: auto; } #rpbt-related-gallery-2 .gallery-item { float: left; margin-top: 10px; text-align: center; width: 33%; } #rpbt-related-gallery-2 img { border: 2px solid #cfcfcf; } #rpbt-related-gallery-2 .gallery-caption { margin-left: 0; } /* see gallery_shortcode() in wp-includes/media.php */. The pungent flavor of arugula comes from its high concentration of glucosinolates. The deeper the color of the vegetable, the healthier  it is. Oh well.. . Thanks JW for stopping by and for leaving a comment. But both of these salad leaves are good options to add to your diet. Use in lieu of spinach in omelets and quiche. I first met arugula, Eruca sativa, when I made a spring panzanella salad several years ago.I’d never used the leafy green before, but I was hooked from the first peppery bite. The leaves are tender with a crisp stem, much like raw spinach. This recipe makes more pesto than you need so that you can freeze the extras! I think back then, I used to use either arugula or spinach for my salads. Instead of being considered in the same class of leafy greens as spinach and lettuce, arugula is actually a cruciferous vegetable, similar nutritionally to cabbage, broccoli, bok choy, and collard greens. 10 Arugula Smoothie Recipes For breakfast, lunch, dinner, and snacks in between, an arugula smoothie is just what your body needs to get a burst of optimum nutrition. Don’t Believe Everything You Think (4 Experts Explain Why), Common Mistakes To Avoid When Working From Home (Expert Advice), How To Start Journaling (Great Advice From 10 Experts), What Is The Purpose Of Meditation? I prefer cooked spinach over raw and use arugula a lot in my Italian style recipes. Arugula leaves are thinner than Spinach leaves. A little more info: “4. Does Lemon or Lime Water Break Your Fast? As you can see, both of these leaves have pretty similar nutritional facts, with a few minor differences. Like arugula, you can serve spinach cooked or raw. Spinach leaves are heavier, thicker, and more dense than arugula leaves. In addition to its greater nutrient density, spinach is generally easier to find and often less expensive when compared to arugula. It does not taste anything like spinach, but it actually has a taste compared to iceberg lettuce or romaine. . It’s widely popular as a salad vegetable and is known for its slightly peppery but fresh taste. Another key difference has to do with the appearance of the leaves. The oxalates in spinach can bind to beneficial minerals so that your body can’t absorb them. For the same weight (100 grams in the table below), spinach fills less volume; 3.5 cups vs 5 cups for arugula. My conclusion is that arugula is better! When using arugula as a base for a salad, I recommend keeping th… In the South it is so much easier to grow Argula. we’ll be direct, simple and clear on this so read on…. Arugula is better in my opinion. In a salad bowl, combine the first 5 ingredients. Amongst other things, Arugula is rich in Potassium and Vitamin C. It has a long history of use in traditional Italian cuisine. EZ Curl Bar and Bench Press Bar Weight in KG. 3. Directions. Shaved goat cheese is so yummy… also shaved Parmesan , It’s funny that today i was deciding what kind of salad should I get, Spinach or Arugula. Spinach is also slightly higher in protein than Arugula. Sticking to a diet which contains a wide range of vegetables and fruits is your best option for helping to make sure that you’re getting the most micro and macronutrients. Spinach also boasts higher doses of important vitamins and minerals such as Vitamin A, Vitamin C, Calcium and Iron. Some of my favorite recipes that I have shared here on my page are this spinach and arugula salad or this steak and spinach penne. Most minerals appear in approximately same amounts. This field is for validation purposes and should be left unchanged. Great blog post! It seems those two would be a closer comparison. Given that my husband and I are working to better our health, these two leafy vegetables will help us in our journey. The spinach leaf is thicker than the arugula, which feels more tender with a coarse texture. Oxalate is found in many leafy greens like spinach and collard greens, but on the down side, it can reduce the absorption of calcium. All in all, these are two pretty good salad leaves that would be a good addition to any diet. I can help you heal your gut naturally, so you can get rid of stomach pain, bloating, diarrhea, constipation, fatigue, acid reflux, and have more energy and time for the people and things you love the most. Most people wouldn’t eat kale raw, but they would eat spinach or arugula. 3 Wash the arugula and spinach leaves. However, I know spinach also contains two antioxidants that are key for eye health and provide less taste. So, that brings us to the end of our comparison of Arugula vs Spinach. Arugula is an easy to grow salad green, making it a good home garden and window box garden choice. Here at HumanWindow, we’re always looking for the best ways to improve your diet. For example, it is often added raw to pizzas after baking, and just before serving. I had a feeling spinach would be a bit healthier too! Spinach and arugula are leafy greens. Arugula’s botanical name is Eruca Sativa, and it’s an annual plant native to the Mediterranean region. Spinach has more vitamin A, C, K, folate, potassium, magnesium, manganese, and iron. Both, especially when eaten fresh, are an acquired taste but worth trying over and over again. I love them both and they add variety to my meals . Typically Arugula is consumed in fresh salads. • What is Spinach? Please see our Terms of Use and Privacy Policy for more information. I also have several recipes in my book The Detox Way. (12 Experts Explain), Expert Tips For Studying Online For College and University Students, How To Be A Better College And University Student (According To Professors), The Best Journaling Techniques To Try (According To 7 Experts), How To Wake Up Happy And In A Good Mood (Advice From 7 Experts), How To Focus On Yourself Without Being Selfish (Great Advice From 8 Experts), What To Say To Yourself In The Mirror Every Morning (Tips From 7 Experts). Maybe I have but I just didn’t realize it? Thanks Mike! Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. Since the original post, I’ve started using kale for salads, and my guess is that it’s more nutrient dense than both. The greens feature dandelion-like succulent, elongated, lobular leaves with prominent green veins (midrib). Continuing our discussion on the spinach vs arugula battle, let’s talk about spinach. Baby Spinach. Thanks for doing the comparison. Get health and wellness tips, interviews with leading experts and more, delivered directly into your email inbox. So, that brings us to the end of our comparison of Arugula vs Spinach. All Rights Reserved. For years, I have been confused by arugula. Spinach contains slightly more of things such as Vitamin C, Iron and Protein. Yes, I know people say that salads are gross because no one really likes to eat anything green, but arugula is seriously delicious. The information on this website is intended for entertainment purposes only and does not constitute professional, medical or healthcare advice or diagnosis, and may not be used as such. To wrap things up, both of these leaves are good sources of lots of micronutrients. Arugula has a peppery, spicy, and slightly tart flavor. Spinach does not have a strong taste though the older leaves may sometimes be bitter. (571) 449-6687 | 464 Herndon Parkway Suite 116, Herndon, VA 20170, Copyright © 2018, Nour Zibdeh. Oxalate is one such compound. It’s a leafy green flowering plant native to central and western Asia, and is also commonly added to salads or cooked as a vegetable. I actually love arugula but don’t really care for the taste of spinach – wish I did. They are also darker in color. Having that said, it can be secretly added into dinner meals and even smoothies! HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. Read more about what we do. It contains the natural food chemical tyramine (which is included in for blood test). • Conclusion – Wrapping Things Up. One thing I noticed from experience working with my patients with food sensitivities, spinach can cause diarrhea for some people. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. | Privacy Policy, Designed by Elegant Themes | Powered by WordPress. Thanks for the information. 7. If you’re struggling to pick between Arugula or Spinach, then why not use both? I do however maybe enjoy arugula a tad bit better because of its peppery taste. Spinach is a rich source of various important nutrients, including Vitamin A, Vitamin C, Vitamin K, Magnesium, Manganese, Iron and Folate. actually, after some research, I found that spinach is higher in oxalates, which means lower absorption of vitamins and minerals. Similarly filled with vitamins and minerals, arugula contains many antioxidants and is served raw in salads, as well as cooked. It goes wonderfully with pasta, but also on salads, meats, as a dipping sauce, or as a garnish for soups. Baby spinach can be one of the best substitutes for arugula if you hate the bitter taste of it. I like to mix both in salads – they look great together. It may either be cooked or eaten raw, with many people choosing to steam it. Full grown spinach is sturdier than arugula. Arugula : A deep green leaf with dark green colour and deep notches ,up and down sides. People want to know: what’s the difference between the two, which one is healthier, which one will benefit me more, and so on… So, I decided to research these two, delicious, leafy green vegetables to find out what the difference in their nutrition is. Thanks for the nutritional analysis’, now I know what to tell people who ask about it. I’m glad you liked this post and found it useful , Great blog! Let’s start with Arugula in this spinach vs arugula battle. For example, Spinach contains more Sodium than Arugula and also has more Potassium per serving. And of course, they both taste better with some shaved goat cheese over the top! spinach doesn’t have that advantage. The leaves have a slight bitterness, especially if … These sulfur-containing compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer benefits. Each 30g serving of Spinach contains around 0.86g of protein, compared to 0.77g of protein in Arugula. According to the Dole Nutrition website, arugula is lower in oxalates than spinach and certain other leafy greens. Is arugula high in oxalate? For the same weight (100 grams in the table below), spinach fills less volume; 3.5 cups vs 5 cups for arugula. They are both high in nutrients, vitamins, and minerals. I found it in some Northern Virginia stores, but not all. I use both . I can help you heal your gut naturally, so you can get rid of stomach pain, bloating, diarrhea, constipation, fatigue, acid reflux, and have more energy and time for the people and things you love the most. See our Affiliate Disclosure page for more information. Believe it or not, lots of people are asking the same question about Arugula and Spinach, so this article will take a detailed look at both of these leaves to bring you everything you need to know about them. Thank you Michelle for the comment. Most people especially in French use arugula … Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. But I won’t be cutting out arugula! However, it can also be used in casseroles, pasta & sauces alike other leafy greens. You’re right. The following herbs, spices, fruits, vegetables and meats taste good with arugula. I love them both so this is all good news to me. However, you can also use it … So with the introduction out of the way, it’s time to start taking a closer look at both of these popular salad leaves to see how they compare to one another. They are both relatively high in protein (for a salad leaf at least) and also contain some important vitamins and minerals such as Iron, Vitamin C and Vitamin A. However, as I mention in my post, 5 cups arugula have 160 mg calcium (16% of DV), and arugula is not considered a good source of calcium anyways. Perhaps you like one of them more than the other, or maybe you want to know whether you’d be better off eating Arugula or Spinach on a regular basis. If you’re looking for non-dairy sources of calcium, you’re better off eating kale, bok choy, collard greens, tofu (read labels), tempeh , calcium-fortified orange juice, broccoli, or tahini. I’ve started eating more pre-washed baby kale b/c of this and try to eat more collards, but I prefer them boiled, which takes extra time. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. Here’s a primer on some new salad greens and old favorites. Today, arugula trails far behind both kale and spinach in popularity. I love both of these! Nutritious and so cheap and quick to grow yourself. If I’m being completely honest, I wasn’t surprised to find out that spinach is more nutrient dense. It’s also commonly known as “rocket”, “garden rocket”, “eruca” and “rocket salad”. As always, making sure that you are sticking a healthy and balanced diet should be your priority. We will use your name and email address only for the purpose of sending you email newsletters. It is inclined to fry faster than kale & collard greens, due to its tenderness. It’s still a healthy vegetable and it all comes down to taste, as well. However, there are some nutrients kale is higher in, and some spinach is higher in. In scientific definition, arugula is a vegetable, a type of Brassicaceae that falls in the same family with cauliflower and kale. Common Health and Diet Myths Debunked by Top Nutritionist. It’s important to mention though that both are quite high in potassium, calcium and magnesium. 6. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Arugula is very low in calories and is a good source of vitamins A and C, folate, calcium, and magnesium. Spinach is high in oxalate compared to arugula and it should not be considered a good source of calcium because oxalate interferes with calcium absorption. The bottomline: spinach is slightly healthier, as long a it doesn’t cause any digestion side effects. There are many more green leafy vegetable to try.. don’t stop with spinach and arugula! I’m not as big of a fan of arugula. In addition to being a great salad component, baby spinach can be used everywhere you would find arugula and your guests wouldn’t suspect a thing. Conclusion – Wrapping Things Up. The flavor of arugula can be described as peppery or mustardy with a hint of nuttiness. We support our readers with informative reporting and thorough research to help you find the best ways to improve your life. It provides more flavour to food compared to Swiss chard or spinach. In the Gulf of Naples on the island of Ischia arugula is made into a liqueur known as Rucolino. So, in this Arugula vs Spinach assessment, we’re going to focus on the following points: • What is Arugula? Arugula contains indole-3-carbinol, a substance that may help to reduce inflammation and also be beneficial in reducing the risk of breast and colon cancer. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. The health benefits of arugula vs. spinach and other leafy green foods has a lot to do with arugula’s classification. One of the most striking differences between arugula and spinach is that arugula tastes much stronger than spinach. Given my aversion to spring or mesclun mixes, I prefer a salad mostly of spinach. Spinach also contains oxalates that may interfere with absorption of some nutrients. Spinach Arugula Salad with Chestnuts and Pomegranate The Mediterranean Dish pepper, baby spinach, lettuce, white wine vinegar, salt, English cucumber and 6 more Beet, Quinoa, and Arugula Salad Dietitian Debbie Dishes Eating spinach and other oxalate-containing foods may lead to insufficient calcium absorption or other problems in susceptible individuals. Arugula and spinach are also great in pasta dishes! !… I wanted to ask you if you recommend some other cooling recipes, I am avoiding the cooker all together these days…. I want to know!! My name is Nour, and I'm a functional and integrative dietitian and nutritionist. In case you didn’t already know, a sweet and peppery digestive alcohol called Rucolino is made from rocket on the island of Ischia in the Gulf of Naples.

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