So glad to see this info posted! Now when i am back at my office and see your blog, i realize that i should have got Spinach…. As always, making sure that you are sticking a healthy and balanced diet should be your priority. I like to mix both in salads – they look great together. It goes wonderfully with pasta, but also on salads, meats, as a dipping sauce, or as a garnish for soups. However, I know spinach also contains two antioxidants that are key for eye health and provide less taste. Spinach also boasts higher doses of important vitamins and minerals such as Vitamin A, Vitamin C, Calcium and Iron. Another key difference has to do with the appearance of the leaves. Rocket or roquette salad is how I refer to arugula. I love them both and they add variety to my meals . 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. 7. (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). Amongst other things, Arugula is rich in Potassium and Vitamin C. It has a long history of use in traditional Italian cuisine. spinach doesn’t have that advantage. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. 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. You’re right. 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). It’s widely popular as a salad vegetable and is known for its slightly peppery but fresh taste. All Clear for Calcium, Nutrients can have trouble getting from the food we eat into our bodies because of compounds that interfere with absorption. , Thank you Amy for the comment! Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. The bottomline: spinach is slightly healthier, as long a it doesn’t cause any digestion side effects. 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. The scientific name for Spinach is Spinacia oleracea. Like arugula, you can serve spinach cooked or raw. Arugula : A deep green leaf with dark green colour and deep notches ,up and down sides. 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. Spinach is also slightly higher in protein than Arugula. It’s also commonly known as “rocket”, “garden rocket”, “eruca” and “rocket salad”. It provides more flavour to food compared to Swiss chard or spinach. Without reading your blog, i got Arugula. All Rights Reserved. It actually will grow like a weed. There are many more green leafy vegetable to try.. don’t stop with spinach and arugula! We will use your name and email address only for the purpose of sending you email newsletters. 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 Mike! Spinach leaves are heavier, thicker, and more dense than arugula leaves. It also has a much milder taste when compared to arugula’s bitterness and spiciness. I actually love arugula but don’t really care for the taste of spinach – wish I did. 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. However, you can also use it … I also have several recipes in my book The Detox Way. Directions. 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. It is inclined to fry faster than kale & collard greens, due to its tenderness. However, there are some nutrients kale is higher in, and some spinach is higher in. The two are clearly from very different plants. Arugula has a peppery, spicy, and slightly tart flavor. This makes me happy that I actually love fresh spinach so much! If you’re struggling to pick between Arugula or Spinach, then why not use both? Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. I had a feeling spinach would be a bit healthier too! See our Privacy Policy for more information. Here’s a primer on some new salad greens and old favorites. The oxalates in spinach can bind to beneficial minerals so that your body can’t absorb them. They are both high in nutrients, vitamins, and minerals. Thanks for the info! When using arugula as a base for a salad, I recommend keeping th… The deeper the color of the vegetable, the healthier  it is. I prefer cooked spinach over raw and use arugula a lot in my Italian style recipes. Thanks Lorraine for the comment. I can't even put my … Spinach contains slightly more of things such as Vitamin C, Iron and Protein. Spinach contains slightly more protein and Iron, but Arugula is also a source of both. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. In scientific definition, arugula is a vegetable, a type of Brassicaceae that falls in the same family with cauliflower and kale. | Privacy Policy, Designed by Elegant Themes | Powered by WordPress. What goes well with Arugula? So, in this Arugula vs Spinach assessment, we’re going to focus on the following points: • What is Arugula? In a small bowl, whisk the oil, orange juice concentrate, vinegar, orange zest and ginger. Spinach also contains oxalates that may interfere with absorption of some nutrients. Today, arugula trails far behind both kale and spinach in popularity. Baby spinach can be one of the best substitutes for arugula if you hate the bitter taste of it. (I have to admit, “rocket” sounds a lot cooler than arugula.) And when I started shopping for seeds to grow my own, what a surprise it was … (571) 449-6687 | 464 Herndon Parkway Suite 116, Herndon, VA 20170, Copyright © 2018, Nour Zibdeh. 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. To wrap things up, both of these leaves are good sources of lots of micronutrients. EZ Curl Bar and Bench Press Bar Weight in KG. Please see our Terms of Use and Privacy Policy for more information. If I’m being completely honest, I wasn’t surprised to find out that spinach is more nutrient dense. Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. You shouldn’t try looking for a ‘superfood’ to solve your nutritional problems. For example, Spinach contains more Sodium than Arugula and also has more Potassium per serving. I love both of these! Oh well.. . 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)!! I want to know!! They are also darker in color. I’m embarrassed to admit it but I have never had arugula (that I know of….). 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! Oxalate is found in many leafy greens like spinach and collard greens, but on the down side, it can reduce the absorption of calcium. I love both– this is very interesting and informative! That way you can experience the best of both worlds. I’m not sure how popular or available arugula is in the US. • Anything Else to Consider? The leaves are tender with a crisp stem, much like raw spinach. Continuing our discussion on the spinach vs arugula battle, let’s talk about spinach. Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. I know we sell it where I work. Arugula has nitric oxide which is good vasodilation. It’s important to mention though that both are quite high in potassium, calcium and magnesium. Does Lemon or Lime Water Break Your Fast? Arugula-spinach pesto is vibrant, delicious, and very easy to make. The sharp flavor of arugula pairs well with citrus, roasted beets, pears, pine nuts, olives, tomato and robust cheeses such as goat, … Common Health and Diet Myths Debunked by Top Nutritionist. Cooked, arugula also resembles the delicate texture of cooked spinach. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. Thanks for inspiring me . Spinach leaves are heavier, thicker, and more dense than arugula leaves. Dr Gabor Maté on Childhood Trauma, The Real Cause of Anxiety and Our ‘Insane’ Culture. I would like to get the most nutrient salad ever. 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. Simply put, adding either of these leaves to your diet would likely be a good idea. The flavor mellows when cooked. I love them both so this is all good news to me. 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. Thanks for the great advice. I will continue to indulge in both. My conclusion is that arugula is better! All in all, these are two pretty good salad leaves that would be a good addition to any diet. It contains the natural food chemical tyramine (which is included in for blood test). Spinach is a rich source of various important nutrients, including Vitamin A, Vitamin C, Vitamin K, Magnesium, Manganese, Iron and Folate. 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. 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. Full grown spinach is sturdier than arugula. I suspect that kale is better than arugula as well but what are your thoughts on kale as it compares to spinach? Compared to other leafy green, baby spinach has a fresh, slightly bitter taste, which has made it an excellent fit for salad dishes. . 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 … Thanks for the nutritional analysis’, now I know what to tell people who ask about it. Thanks for the information. Arugula, spinach and kale, oh my! It is a small, low-growing annual herb. Arugula nutrition facts. What Should I Eat After Fasting For 24 Hours? “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. (Let’s be real, calling it Spinach is a whole lot easier.) Here at HumanWindow, we’re always looking for the best ways to improve your diet. http://www.livestrong.com/article/5381-need-health-benefits-arugula/#ixzz1shrACLJY. From a nutritional perspective, Spinach contains slightly higher doses of some important micronutrients, making it a great option to add to your diet. For years, I have been confused by arugula. I’m not as big of a fan of arugula. Spinach’s botanical name is Spinacia Oleracea, but most commonly it’s simply referred to as just Spinach. Arugula’s scientific name is Eruca sativa, and it’s an annual plant native to the Mediterranean region. 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. How do you find out which search phrase is most often used to find your blog??? Having that said, it can be secretly added into dinner meals and even smoothies! 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. 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. Arugula is better in my opinion. 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. The spinach leaf is thicker than the arugula, which feels more tender with a coarse texture. 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. Arugula’s botanical name is Eruca Sativa, and it’s an annual plant native to the Mediterranean region. You support us through our chosen links, which sometimes earn us an affiliate commission. 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. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. Most people especially in French use arugula … So, that brings us to the end of our comparison of Arugula vs Spinach. But both of these salad leaves are good options to add to your diet. A little more info: “4. All in all, these are two pretty good salad leaves that would be a good addition to any diet. 6. In addition to its greater nutrient density, spinach is generally easier to find and often less expensive when compared to arugula. The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium. My name is Nour, and I'm a functional and integrative dietitian and nutritionist. It seems those two would be a closer comparison. 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 Spinach (and kale) are incredibly nutrient rich and are widely available. Eating spinach and other oxalate-containing foods may lead to insufficient calcium absorption or other problems in susceptible individuals. I’m glad you liked this post and found it useful , Great blog! Other names for arugula are “rocket”, “garden rocket”, “eruca”, and “rocket salad”. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. Similarly filled with vitamins and minerals, arugula contains many antioxidants and is served raw in salads, as well as cooked. These sulfur-containing compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer benefits. But first, what is arugula to be précise? Conclusion – Wrapping Things Up. Given my aversion to spring or mesclun mixes, I prefer a salad mostly of spinach. It has a green freshness that makes it a popular addition to salad mixes. I know it is supposed to be spicy and bitter, but it often seems to just taste bad to me. Thanks for doing the comparison. Iceberg 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. Oxalate is one such compound. 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