So, that brings us to the end of our comparison of Arugula vs Spinach. Water also helps transporting nutrients and oxygen throughout the body. Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. The Kale Chip Challenge: Kale vs Collard, Turnip, and Mustard Greens. To blanch spinach or arugula, boil or steam the leaves for two minutes, then immediately transfer to a large bowl filled with ice water for two minutes to stop the cooking process. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. 0.44mg vs 0.065mg; 1.69x more lipids per 100g? Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Spinach have significantly more Vitamins A, E, K than cabbage. D. Hobbs et al (2013). 25kcal vs 23kcal; 1.62x more calcium per 100g? Both spinach and arugula are high in Vitamin A, Vitamin C, calcium and potassium. Both kale and arugula are high in calcium and potassium. Spinach vs. Kale vs. Lettuce vs. Arugula. If you’re feeling under the weather, it may not be the first thing you turn to, … Spinach have significantly more Vitamins A, E, C, K than cucumber. These greens are more peppery than bitter. Arugula has 25 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 8 %. 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). The following Kale vs Spinach comparison chart highlights the key differences in the nutrient content of these two green leafy vegetables in their raw, uncooked state. The pungent flavor of arugula comes from its high concentration of glucosinolates. Conclusion – Wrapping Things Up. Marina Cavaiuolo and Antonio Ferrante (2014). Arugula, spinach and kale, oh my! Baby Kale Medley Baby Kale and Wild Arugula 744623 3 x 1 lb 130 10/13 spinach Baby Spinach 100% Baby Spinach 302202 2 x 2 lb 160 10/16 300406 4 lb 160 10/16 304101 4 x 1 lb 160 10/16 Retail clamshell 875055 2 x 1 lb 140 10/14 10 oz retail bag 301204 12 x 10 oz 70 10/7 UPC carton 300406 4 lb 160 10/16 Clip Spinach Retail bag with zip close 314223 6 x 2.5 lb 35 DRC 5/7 314224 4 x 2.5 lb 70 … To determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on kale vs. spinach and exactly what these two greens â ¦ This allows for the flavor to penetrate into the greens. Arugula vs Spinach. 0.66g vs 0.39g; 0.55% more carbohydrates per 100g? Kale vs Spinach Face-Off See Gallery Iron: These two vegetables are very close in iron content, with kale slightly edging out spinach at 6 per cent … Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. Its overall … 18 times more nitrate than kale! In a world of kale salads, spinach can seem downright passé. The sturdy texture of mature spinach makes it perfect for cooked dishes, such as soup and omelets, whereas the tender, mild-flavored baby spinach can also be used in raw recipes such as salads and smoothies. Curly kale gets nice and crispy on a white pizza.. Photo by Alex Lau Curly Kale. All in all, these are two pretty good salad leaves that would be a good addition to any diet. Here’s a primer on some new salad greens and old favorites. Because of its sharp, peppery flavor, arugula can be used both as a herb and as a lettuce in mixed salads that also contain milder greens. Kale is a excellent source of dietary fiber and both kale and arugula are high in Vitamin C. Both kale and arugula are high in Vitamin A and kale has more thiamin, riboflavin and niacin. Arugula. Arugula vs Marrow-stem Kale - In-Depth Nutrition Comparison. Arugula, spinach and kale, oh my! 1 / 10. Spinach has more beta-carotene and lutein + zeaxanthin than arugula. (Source: USDA, see Reference 1) Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, an… It is a plant variety grown for its edible leaves. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. False, collard greens are popular in East Africa in countries such as Kenya and Tanzania. Spinach vs Cucumber. S. Noonan and G. Savage (1999). Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. Photo: ShutterStock. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Foods with high water content help you stay hydrated. The ORAC value of arugula is about 7% higher than raw kale and 27% higher than spinach. Not only are arugula and spinach packed with beneficial nutrients, they both also contain exceptionally high levels of nitrates. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. Surprisingly, it's closer to the bottom. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. A value highlighted in bold means that a 100-gram serving of the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. Spinach, raw. In addition to keeping your bones strong and healthy, calcium enables your blood to clot, your muscles to contract, and your heart to beat. Arugula vs. kale Allergies Pungent and peppery, arugula (aka rocket) is a bold, flavor-packed alternative to leafy greens like spinach, romaine lettuce, or kale. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. USDA National Nutrient Database for Standard Reference (Release 28, released September 2015, slightly revised May 2016). Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. A value in bold means that a 100-gram serving the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. 0.25. Arugula Salad with Beets, Pear, Feta & Pecans 0.15. Just keep in mind that both arugula and spinach lose their texture when frozen and thawed, so you won't be able to use them for dishes like salads later on. Kale. A cup … LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Spinach leaves are wider and have an almond shape. The large, more mature leaves tend to have a more bitter flavor than baby spinach because they usually contain higher levels of oxalates, which are bitter-tasting phytochemicals. Baby spinach can also be frozen without blanching. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Spinach: Cucumber: Protein = 25g. The amount of food energy in kilocalories (kcal) per 100g. Kale Sprout, Spinach and Arugula Gratin with Cambozola is the perfect side dish to pair with simply roasted meat or poultry! Compare Arugula to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. Arugula and spinach also differ in their nutritional value. 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