Great blog post! Other names for arugula are “rocket”, “garden rocket”, “eruca”, and “rocket salad”. Thanks for the great advice. 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. Oxalate is one such compound. Rocket or roquette salad is how I refer to arugula. But I won’t be cutting out arugula! I love them both so this is all good news to me. It may either be cooked or eaten raw, with many people choosing to steam it. Once a somewhat exotic ingredient, arugula has become mainstream. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. In the South it is so much easier to grow Argula. I think both are great! spinach doesn’t have that advantage. Use in lieu of spinach in omelets and quiche. Spinach contains slightly more of things such as Vitamin C, Iron and Protein. Another key difference has to do with the appearance of the leaves. So, that brings us to the end of our comparison of Arugula vs Spinach. Let’s start with Arugula in this spinach vs arugula battle. 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). | Privacy Policy, Designed by Elegant Themes | Powered by WordPress. Today, arugula trails far behind both kale and spinach in popularity. Spinach also boasts higher doses of important vitamins and minerals such as Vitamin A, Vitamin C, Calcium and Iron. #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 */. Thank you Michelle for the comment. I will continue to indulge in both. Spinach does not have a strong taste though the older leaves may sometimes be bitter. I found it in some Northern Virginia stores, but not all. Given my aversion to spring or mesclun mixes, I prefer a salad mostly of spinach. 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 commonly used as salad leaves, either mixed with other different types of leaves, or on its own. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. 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. In the Gulf of Naples on the island of Ischia arugula is made into a liqueur known as Rucolino. I like to throw in with scrambled eggs or saute quickly with olive oil. However, there are some nutrients kale is higher in, and some spinach is higher in. I like to mix both in salads – they look great together. 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. I suspect that kale is better than arugula as well but what are your thoughts on kale as it compares to spinach? What Should I Eat After Fasting For 24 Hours? It’s still a healthy vegetable and it all comes down to taste, as well. • Anything Else to Consider? Arugula’s scientific name is Eruca sativa, and it’s an annual plant native to the Mediterranean region. Thanks JW for stopping by and for leaving a comment. Nutritious and so cheap and quick to grow yourself. So, that brings us to the end of our comparison of Arugula vs Spinach. Get health and wellness tips, interviews with leading experts and more, delivered directly into your email inbox. Arugula-spinach pesto is vibrant, delicious, and very easy to make. Let’s start by comparing the nutrition values of both of these popular salad leaves when they are served raw. The oxalates in spinach can bind to beneficial minerals so that your body can’t absorb them. As you can see, both of these leaves have pretty similar nutritional facts, with a few minor differences. How Much Caffeine does Matcha Green Tea Contain? So glad to see this info posted! But first, what is arugula to be précise? • What is Spinach? EZ Curl Bar and Bench Press Bar Weight in KG. Oxalate is found in many leafy greens like spinach and collard greens, but on the down side, it can reduce the absorption of calcium. In a salad bowl, combine the first 5 ingredients. It’s important to mention though that both are quite high in potassium, calcium and magnesium. Spinach and arugula are leafy greens. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. That way you can experience the best of both worlds. I love both– this is very interesting and informative! 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. Continuing our discussion on the spinach vs arugula battle, let’s talk about spinach. Thanks Mike! I wrote this post a long time ago. It’s widely popular as a salad vegetable and is known for its slightly peppery but fresh taste. Arugula has a peppery, spicy, and slightly tart flavor. actually, after some research, I found that spinach is higher in oxalates, which means lower absorption of vitamins and minerals. 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. This field is for validation purposes and should be left unchanged. Cooked, arugula also resembles the delicate texture of cooked spinach. You shouldn’t try looking for a ‘superfood’ to solve your nutritional problems. Arugula leaves are thinner than Spinach leaves. See our Privacy Policy for more information. All Clear for Calcium, Nutrients can have trouble getting from the food we eat into our bodies because of compounds that interfere with absorption. and I'm a functional and integrative dietitian and nutritionist. Thanks Sharita for stopping by and for leaving a comment. • Arugula vs Spinach Dr Gabor Maté on Childhood Trauma, The Real Cause of Anxiety and Our ‘Insane’ Culture. In Italy, where it is commonly used, it is known as “Rucola”. (Let’s be real, calling it Spinach is a whole lot easier.) I prefer cooked spinach over raw and use arugula a lot in my Italian style recipes. 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). How do you find out which search phrase is most often used to find your blog??? !… I wanted to ask you if you recommend some other cooling recipes, I am avoiding the cooker all together these days…. 3. To wrap things up, both of these leaves are good sources of lots of micronutrients. There are many more green leafy vegetable to try.. don’t stop with spinach and arugula! The flavor of arugula can be described as peppery or mustardy with a hint of nuttiness. I’m embarrassed to admit it but I have never had arugula (that I know of….). Thanks for the info! I’ve started eating more pre-washed baby kale b/c of this and try to eat more collards, but I prefer them boiled, which takes extra time. Arugula has nitric oxide which is good vasodilation. 3 Wash the arugula and spinach leaves. They are also darker in color. 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 … Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. Both, especially when eaten fresh, are an acquired taste but worth trying over and over again. For years, I have been confused by arugula. Arugula and spinach are also great in pasta dishes! , Thank you Amy for the comment! Each 30g serving of Spinach contains around 0.86g of protein, compared to 0.77g of protein in Arugula. Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. In addition to its greater nutrient density, spinach is generally easier to find and often less expensive when compared to arugula. But both of these salad leaves are good options to add to your diet. 7. Thank you all for your comments! If I’m being completely honest, I wasn’t surprised to find out that spinach is more nutrient dense. Arugula, spinach and kale, oh my! Having that said, it can be secretly added into dinner meals and even smoothies! 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. Spinach also contains oxalates that may interfere with absorption of some nutrients. Arugula is very low in calories and is a good source of vitamins A and C, folate, calcium, and magnesium. The leaves are tender with a crisp stem, much like raw spinach. One thing I noticed from experience working with my patients with food sensitivities, spinach can cause diarrhea for some people. Spinach is a rich source of various important nutrients, including Vitamin A, Vitamin C, Vitamin K, Magnesium, Manganese, Iron and Folate. A little more info: “4. Arugula contains indole-3-carbinol, a substance that may help to reduce inflammation and also be beneficial in reducing the risk of breast and colon cancer. Iceberg In scientific definition, arugula is a vegetable, a type of Brassicaceae that falls in the same family with cauliflower and kale. Thanks for doing the comparison. I’m not as big of a fan of arugula. This recipe makes more pesto than you need so that you can freeze the extras! Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. Here at HumanWindow, we’re always looking for the best ways to improve your diet. Most people especially in French use arugula … I’m glad you liked this post and found it useful , Great blog! Compared with arugula, spinach generally has a mil… Like arugula, you can serve spinach cooked or raw. 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. It is inclined to fry faster than kale & collard greens, due to its tenderness. Spinach (and kale) are incredibly nutrient rich and are widely available. If you like it, eat it. As always, making sure that you are sticking a healthy and balanced diet should be your priority. Spinach leaves are heavier, thicker, and more dense than arugula leaves. My conclusion is that arugula is better! I actually love arugula but don’t really care for the taste of spinach – wish I did. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. It contains the natural food chemical tyramine (which is included in for blood test). It seems those two would be a closer comparison. Most minerals appear in approximately same amounts. Directions. Mostly used in Italian salads now popular in the world. Eating spinach and other oxalate-containing foods may lead to insufficient calcium absorption or other problems in susceptible individuals. Amongst other things, Arugula is rich in Potassium and Vitamin C. It has a long history of use in traditional Italian cuisine. Don’t Believe Everything You Think (4 Experts Explain Why), Common Mistakes To Avoid When Working From Home (Expert Advice), How To Start Journaling (Great Advice From 10 Experts), What Is The Purpose Of Meditation? Arugula’s botanical name is Eruca Sativa, and it’s an annual plant native to the Mediterranean region. The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium. Given that my husband and I are working to better our health, these two leafy vegetables will help us in our journey. For example, Spinach contains more Sodium than Arugula and also has more Potassium per serving. Spinach has more vitamin A, C, K, folate, potassium, magnesium, manganese, and iron. Without reading your blog, i got Arugula. 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. Does Lemon or Lime Water Break Your Fast? For the same weight (100 grams in the table below), spinach fills less volume; 3.5 cups vs 5 cups for arugula. Surprisingly, arugula is also a member of the brassicas family. The sharp flavor of arugula pairs well with citrus, roasted beets, pears, pine nuts, olives, tomato and robust cheeses such as goat, … The two are clearly from very different plants. It goes wonderfully with pasta, but also on salads, meats, as a dipping sauce, or as a garnish for soups. All in all, these are two pretty good salad leaves that would be a good addition to any diet. Similarly filled with vitamins and minerals, arugula contains many antioxidants and is served raw in salads, as well as cooked. 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