Arugula vs Spinach: Calories & Nutrition Showdown



Arugula - calories, kcal, weight, nutrition
Arugula - calories, kcal, weight, nutrition

Arugula vs Spinach
Nutrition Facts

Arugula
Serving size:
  change
handful (10g)cup (20g)half cup (10g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Arugula vs Spinach 100g Compare


per 100gArugulaSpinach
Calories25 23
Carbohydrates3.65 g3.63 g
Fat0.66 g0.39 g
Dietary fiber1.6 g2.2 g
Protein2.58 g2.86 g
Calcium160 mg99 mg
Iron1.46 mg2.71 mg
Magnessium47 mg79 mg
Potassium369 mg558 mg
Sodium27 mg79 mg
Zink0.47 mg0.53 mg
Vitaminium A2373 µg9377 µg
Vitaminium B1 (Thiamine)0.044 mg0.078 mg
Vitaminium B2 (riboflavin)0.086 mg0.189 mg
Vitaminium B3 (Niacin)0.305 mg0.724 mg
Vitaminium B50.437 mg0.065 mg
Vitaminium B60.073 mg0.195 mg
Vitaminium B9 (Folic acid)97 mg194 mg
Vitaminium C15 mg28.1 mg
Vitaminium E0.43 mg2.03 mg
Vitaminium K108.6 µg482.9 µg
Arugula vs Spinach: A Nutritional Showdown

Discovering the Greens: Arugula and Spinach

When it comes to leafy greens, arugula and spinach are two of the most popular and healthful options available. Both are celebrated for their nutritional benefits and versatile uses in the kitchen. Arugula, with its peppery flavor, is a favorite in salads and as a pizza topping, while spinach, known for its mild taste, is a staple in smoothies, salads, and cooked dishes. Beyond their culinary uses, these greens offer a host of health benefits, making them a must-have in any diet.

Arugula vs Spinach: The Nutritional Face-Off

Choosing between arugula and spinach can be tricky, especially when considering their nutritional content. Let's dive into a comparative analysis to see how these leafy greens stack up against each other in terms of calories, macronutrients, and vitamins.

  • Calories: Arugula contains 25 calories per 100 grams, while spinach has slightly fewer calories at 23 calories per 100 grams.
  • Carbohydrates and Fiber: Both greens are low in carbs, with arugula at 3.65g and spinach at 3.63g. Spinach takes a slight lead in fiber content with 2.2g compared to arugula's 1.6g.
  • Fats: Arugula has a higher fat content at 0.66g, whereas spinach contains 0.39g of fat per 100 grams.
  • Protein: Spinach edges out arugula in protein content, offering 2.86g per 100 grams compared to arugula's 2.58g.
  • Vitamins and Minerals: Both greens are rich in vitamins and minerals, but they shine in different areas. Arugula boasts a higher calcium content (160mg) and vitamin A (2373 IU), whereas spinach offers more iron (2.71mg), magnesium (79mg), potassium (558mg), and vitamin K (482.9µg).

Spinach vs Arugula: Which Should You Choose?

The choice between spinach and arugula ultimately depends on your dietary needs and flavor preferences. If you're looking for a green with a bit more protein and higher levels of iron, magnesium, and vitamin K, spinach is the way to go. On the other hand, if you prefer a leafy green that adds a peppery kick to your dishes and offers more calcium and vitamin A, arugula is your best bet.

Both arugula and spinach are incredibly healthful and can contribute to a balanced diet. They are versatile, low in calories, and packed with nutrients. Whether you lean towards the spicy notes of arugula or the mild, earthy flavor of spinach, incorporating these greens into your meals is a surefire way to boost your nutritional intake.

Final Thoughts

In the battle of arugula vs spinach, it's clear that both greens have their unique strengths. Considering their nutritional profiles, arugula and spinach can both claim victory in different categories. The best approach? Mix and match these leafy greens in your diet to enjoy a wide range of flavors and health benefits. Whether you're whipping up a fresh salad, adding greens to your smoothie, or garnishing your pizza, arugula and spinach are excellent choices that will elevate your meals and your health.

Arugula 100g

25kcal

Calories source

  • 47% CARBS.
  • 33% PROTEIN
  • 19% FAT

Spinach 100g

23kcal

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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