Arugula vs Spinach: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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

Fact 1: There is More Calories in Arugula

At first glance, you can see that in arugula is just a little more calories than in spinach.

Arugula has 25 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 9%.

In arugula and in spinach most calories came from carbs.

See tables below to compare arugula with spinach in details.

Fact 2: Arugula And Spinach Nutrition Difference

Spinach vs Arugula: Vitamins and Minerals Comparison

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 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 mg482.9 mg

Less protein in arugula

It is aslo easy to see see that in arugula is less protein than in spinach.

There is 2.86g per 100g of spinach and 2.58g per 100g of arugula so using simple math we can see that difference is about 11%.

More carbohydrates in arugula

In arugula is more carbohydrates than in spinach.

There is 3.63g/100g of carbohydrates in spinach and 3.65g/100g in arugula so let me do the math for you again - difference is about 1%.

More fat in arugula

In arugula is more fats than in spinach.

The tables above show us that there is 0.39g/100g of fats in spinach and 0.66g/100g in arugula. In this case difference is about 69%.


  • Calories25
  • Carbohydrates3.65 g
  • Fat0.66 g
  • Dietary fiber1.6 g
  • Protein2.58 g
Arugula calories per:
100g | ounce | handfull | cup | half cup

Calories source

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


  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT

Vitamins: spinach vs arugula

Minerals: arugula vs spinach

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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