In a salad bowl, combine the first 5 ingredients. In scientific definition, arugula is a vegetable, a type of Brassicaceae that falls in the same family with cauliflower and kale. According to the Dole Nutrition website, arugula is lower in oxalates than spinach and certain other leafy greens. As always, making sure that you are sticking a healthy and balanced diet should be your priority. Arugula’s botanical name is Eruca Sativa, and it’s an annual plant native to the Mediterranean region. 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. Baby Spinach. 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. This recipe makes more pesto than you need so that you can freeze the extras! Maybe I have but I just didn’t realize it? I’m not as big of a fan of arugula. Since the original post, I’ve started using kale for salads, and my guess is that it’s more nutrient dense than both. Spinach does not have a strong taste though the older leaves may sometimes be bitter. Compared with arugula, spinach generally has a mil… Oxalate is found in many leafy greens like spinach and collard greens, but on the down side, it can reduce the absorption of calcium. See our Privacy Policy for more information. Thanks for the information. As you can see, both of these leaves have pretty similar nutritional facts, with a few minor differences. Spinach and arugula are leafy greens. It contains the natural food chemical tyramine (which is included in for blood test). Similarly filled with vitamins and minerals, arugula contains many antioxidants and is served raw in salads, as well as cooked. and I'm a functional and integrative dietitian and nutritionist. Let’s start with Arugula in this spinach vs arugula battle. Now it’s time to take a closer look at Arugula and Spinach to see exactly how they compare. However, there are some nutrients kale is higher in, and some spinach is higher in. How do you find out which search phrase is most often used to find your blog??? 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). Spinach leaves are heavier, thicker, and more dense than arugula leaves. Eating spinach and other oxalate-containing foods may lead to insufficient calcium absorption or other problems in susceptible individuals. The spinach leaf is thicker than the arugula, which feels more tender with a coarse texture. Given that my husband and I are working to better our health, these two leafy vegetables will help us in our journey. The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium. 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. 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. • Arugula vs Spinach Spinach (and kale) are incredibly nutrient rich and are widely available. The scientific name for Spinach is Spinacia oleracea. The leaves are tender with a crisp stem, much like raw spinach. 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. What Should I Eat After Fasting For 24 Hours? 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. Get health and wellness tips, interviews with leading experts and more, delivered directly into your email inbox. I use both . The greens feature dandelion-like succulent, elongated, lobular leaves with prominent green veins (midrib). Other names for arugula are “rocket”, “garden rocket”, “eruca”, and “rocket salad”. 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. The oxalates in spinach can bind to beneficial minerals so that your body can’t absorb them. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. This field is for validation purposes and should be left unchanged. And of course, they both taste better with some shaved goat cheese over the top! If you are trying to limit oxalate in your diet, arugula is a good choice of leafy greens.” Read more: http://www.livestrong.com/article/5381-need-health-benefits-arugula/#ixzz1shrACLJY. Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. My name is Nour, and I'm a functional and integrative dietitian and nutritionist. One thing I noticed from experience working with my patients with food sensitivities, spinach can cause diarrhea for some people. Arugula, spinach and kale, oh my! we’ll be direct, simple and clear on this so read on…. They are both high in nutrients, vitamins, and minerals. I found it in some Northern Virginia stores, but not all. Spinach is also slightly higher in protein than Arugula. It’s also commonly known as “rocket”, “garden rocket”, “eruca” and “rocket salad”. It is a small, low-growing annual herb. 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 I like to throw in with scrambled eggs or saute quickly with olive oil. I do however maybe enjoy arugula a tad bit better because of its peppery taste. 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. Here’s a primer on some new salad greens and old favorites. It has a green freshness that makes it a popular addition to salad mixes. Amongst other things, Arugula is rich in Potassium and Vitamin C. It has a long history of use in traditional Italian cuisine. I wrote this post a long time ago. Arugula has a peppery, spicy, and slightly tart flavor. And when I started shopping for seeds to grow my own, what a surprise it was … Arugula will add a serious kick to your salad by giving it that peppery taste. So, that brings us to the end of our comparison of Arugula vs Spinach. Spinach has more vitamin A, C, K, folate, potassium, magnesium, manganese, and iron. !… I wanted to ask you if you recommend some other cooling recipes, I am avoiding the cooker all together these days…. The flavor of arugula can be described as peppery or mustardy with a hint of nuttiness. It’s still a healthy vegetable and it all comes down to taste, as well. 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. I know we sell it where I work. We support our readers with informative reporting and thorough research to help you find the best ways to improve your life. • Anything Else to Consider? Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. Its peppery taste adds extra oomph to everything from salads to soup. I love both– this is very interesting and informative! I want to know!! 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. Arugula is an easy to grow salad green, making it a good home garden and window box garden choice. 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! In the South it is so much easier to grow Argula. Cooked, arugula also resembles the delicate texture of cooked spinach. In a small bowl, whisk the oil, orange juice concentrate, vinegar, orange zest and ginger. Spinach also boasts higher doses of important vitamins and minerals such as Vitamin A, Vitamin C, Calcium and Iron. Thanks Mike! Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. It’s widely popular as a salad vegetable and is known for its slightly peppery but fresh taste. Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. If I’m being completely honest, I wasn’t surprised to find out that spinach is more nutrient dense. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. I love them both so this is all good news to me. That would make a good blog post article! From a nutritional perspective, Spinach contains slightly higher doses of some important micronutrients, making it a great option to add to your diet. Arugula (also known as rocket) is a cruciferous vegetable that has a spicy kick (similar to the peppery taste of watercress but more intense). Both, especially when eaten fresh, are an acquired taste but worth trying over and over again. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. 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. shh! One of the most striking differences between arugula and spinach is that arugula tastes much stronger than spinach. Directions. Nutritious and so cheap and quick to grow yourself. The following herbs, spices, fruits, vegetables and meats taste good with arugula. Arugula vs. Other Greens. What goes well with Arugula? For example, Spinach contains more Sodium than Arugula and also has more Potassium per serving. 3. I’m glad you liked this post and found it useful , Great blog! They are also darker in color. I know it is supposed to be spicy and bitter, but it often seems to just taste bad to me. In the Gulf of Naples on the island of Ischia arugula is made into a liqueur known as Rucolino. It’s important to mention though that both are quite high in potassium, calcium and magnesium. . You shouldn’t try looking for a ‘superfood’ to solve your nutritional problems. Arugula and spinach are also great in pasta dishes! 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. 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. | Privacy Policy, Designed by Elegant Themes | Powered by WordPress. Please see our Terms of Use and Privacy Policy for more information. 6. Thanks for the nutritional analysis’, now I know what to tell people who ask about it. 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. I love both of these! http://www.livestrong.com/article/5381-need-health-benefits-arugula/#ixzz1shrACLJY. 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. We will use your name and email address only for the purpose of sending you email newsletters. Thanks for the great advice. Spinach contains slightly more of things such as Vitamin C, Iron and Protein. My conclusion is that arugula is better! Today, arugula trails far behind both kale and spinach in popularity. Having that said, it can be secretly added into dinner meals and even smoothies! In addition to its greater nutrient density, spinach is generally easier to find and often less expensive when compared to arugula. These sulfur-containing compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer benefits. #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 */. Conclusion – Wrapping Things Up. It provides more flavour to food compared to Swiss chard or spinach. The bottomline: spinach is slightly healthier, as long a it doesn’t cause any digestion side effects. (Let’s be real, calling it Spinach is a whole lot easier.) Is arugula high in oxalate? Typically Arugula is consumed in fresh salads. So glad to see this info posted! I think back then, I used to use either arugula or spinach for my salads. Oxalate is one such compound. I’m not sure how popular or available arugula is in the US. It seems those two would be a closer comparison. Arugula. Great blog post! By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. Rocket or roquette salad is how I refer to arugula. Arugula is better in my opinion. Each 30g serving of Spinach contains around 0.86g of protein, compared to 0.77g of protein in Arugula. This makes me happy that I actually love fresh spinach so much! For the same weight (100 grams in the table below), spinach fills less volume; 3.5 cups vs 5 cups for arugula. A little more info: “4. So, that brings us to the end of our comparison of Arugula vs Spinach. (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). Arugula nutrition facts. • Conclusion – Wrapping Things Up. Mostly used in Italian salads now popular in the world. Arugula : A deep green leaf with dark green colour and deep notches ,up and down sides. Most minerals appear in approximately same amounts. 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. 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. I also have several recipes in my book The Detox Way. 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). Does Lemon or Lime Water Break Your Fast? Spinach leaves are heavier, thicker, and more dense than arugula leaves. The two are clearly from very different plants. Yes, I know people say that salads are gross because no one really likes to eat anything green, but arugula is seriously delicious. Spinach also contains oxalates that may interfere with absorption of some nutrients. Arugula’s scientific name is Eruca sativa, and it’s an annual plant native to the Mediterranean region. Most people wouldn’t eat kale raw, but they would eat spinach or arugula. • What is Spinach? It also has a much milder taste when compared to arugula’s bitterness and spiciness. Iceberg The sharp flavor of arugula pairs well with citrus, roasted beets, pears, pine nuts, olives, tomato and robust cheeses such as goat, … Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. See our Affiliate Disclosure page for more information. Here at HumanWindow, we’re always looking for the best ways to improve your diet. Most people especially in French use arugula … But I won’t be cutting out arugula! You support us through our chosen links, which sometimes earn us an affiliate commission. Thank you all for your comments! I think both are great! All in all, these are two pretty good salad leaves that would be a good addition to any diet. (I have to admit, “rocket” sounds a lot cooler than arugula.) That way you can experience the best of both worlds. Thanks Sharita for stopping by and for leaving a comment. Once a somewhat exotic ingredient, arugula has become mainstream. 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. Simply put, adding either of these leaves to your diet would likely be a good idea. Compared to other leafy green, baby spinach has a fresh, slightly bitter taste, which has made it an excellent fit for salad dishes. You’re right. But both of these salad leaves are good options to add to your diet. 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. 7. 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. 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. I will continue to indulge in both. Full grown spinach is sturdier than arugula. Thanks Lorraine for the comment. Like arugula, you can serve spinach cooked or raw. Arugula has nitric oxide which is good vasodilation. All Rights Reserved. Thanks for the info! It goes wonderfully with pasta, but also on salads, meats, as a dipping sauce, or as a garnish for soups. For the same weight (100 grams in the table below), spinach fills less volume; 3.5 cups vs 5 cups for arugula. Without reading your blog, i got Arugula. 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. Thanks for inspiring me . The flavor mellows when cooked. Continuing our discussion on the spinach vs arugula battle, let’s talk about spinach. For example, it is often added raw to pizzas after baking, and just before serving. However, you can also use it … And eating plenty of leafy green vegetables is usually always a good starting point. Thank you Michelle for the comment. Common Health and Diet Myths Debunked by Top Nutritionist. Arugula is very low in calories and is a good source of vitamins A and C, folate, calcium, and magnesium. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. Spinach’s botanical name is Spinacia Oleracea, but most commonly it’s simply referred to as just Spinach. Now when i am back at my office and see your blog, i realize that i should have got Spinach…. The health benefits of arugula vs. spinach and other leafy green foods has a lot to do with arugula’s classification. 3 Wash the arugula and spinach leaves. 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