kale vs arugula vs spinach

The Kale Chip Challenge: Kale vs Collard, Turnip, and Mustard Greens. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. In addition to keeping your bones strong and healthy, calcium enables your blood to clot, your muscles to contract, and your heart to beat. Oxalates in Kale vs. Not only are arugula and spinach packed with beneficial nutrients, they both also contain exceptionally high levels of nitrates. Compare Spinach to Celery by vitamins and minerals using the only readable nutrition comparison tool. Why is Arugula better than Spinach? P. Song et al (2015). Spinach: Cucumber: Protein = 25g. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. 11457. Compared with arugula, spinach generally has a mild flavor. 25kcal vs 23kcal; 1.62x more calcium per 100g? Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. This website uses cookies to improve your experience. 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. vs. Kale. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Storing arugula or spinach out of the fridge will lead to a rapid loss of nutrients and an increase in the nitrate content of the food (6, 7). Best Arugula-Kale Harvest Salad Recipe - GoodHousekeeping.com Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. These greens are more peppery than bitter. Spinach. All in all, these are two pretty good salad leaves that would be a good addition to any diet. Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. I may have a new favorite vegetable. Spinach vs Cucumber. Arugula vs spinach detailed comparison. However, while raw spinach is indeed a rich source of oxalates, kale – contrary to popular belief – has in fact been reported to be low in oxalates. Spinach vs. Kale vs. Lettuce vs. Arugula. However, while both are rich in these controversial compounds, arugula clearly beats out spinach in terms of nitrate levels. The recommended daily dose for adults is approximately 1000mg. 11205. 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. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Mix arugula with other greens such as Boston or bibb lettuce, endive or radicchio. Kale is from the cabbage family and comes in two distinct forms: curly or smooth form. Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. First of all, kale and arugula are both considered cruciferous vegetables, meaning they belong to the Brassicaceae family of plants. 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 … The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies. That being said, there are still benefits of kale. Protein = 25g. A cup … The same-sized serving of chopped raw spinach provides 7 calories, 0.9 gram of protein, 1.1 grams of carbohydrate and 0.1 gram of fat. Other common names include garden rocket, (British, Australian, South African, Irish and New Zealand English), and eruca. Compare Arugula to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. 8.89% more monounsaturated fatty acids per 100g, 10.38% more polyunsaturated fatty acids per 100g. However, a meta-analysis published in the peer-reviewed scientific journal Nutrients could not find a positive correlation between a high intake of plant-based nitrates and risk of gastric cancer, probably because the health benefits of eating green leafy vegetables outweigh the disadvantages (3, 4). The ORAC value of arugula is about 7% higher than raw kale and 27% higher than spinach. I may have a new favorite vegetable. Kale is not a new vegetable. Graham Elliot’s Arugula Salad with Asian Pear and Roasted Beets. I love Sautéed Kale with Arugula as a side dish. 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. Lipids are essential for a healthy, balanced diet. Foods with high water content help you stay hydrated. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. Rocket (Arugula) Salad with Lox and Fresh Mozzarella By … 0.23. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, … It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. By continuing to browse our site, you agree to our use of cookies. 0.15. Find out now. Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? Aug 14, 2019 - Spinach vs Celery - In-Depth Nutrition Comparison. Swiss chard and collards, meanwhile, are barely on anyone's radar. In a world of kale salads, spinach can seem downright passé. Facts for Kale Vs. Lettuce. Arugula Contains 5 times more Vitamin B5, while spinach contains around 3 times more of Vitamin A, E and K.. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. *All our data comes from the USDA Nutrient Database. So, that brings us to the end of our comparison of Arugula vs Spinach. If you’re feeling under the weather, it may not be the first thing you turn to, … 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. Arugula and spinach also differ in their nutritional value. However, there are some nutrients kale is higher in, and some spinach is higher in. Macronutrients . Kale. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. 11109. Spinach, raw. General values. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. Spinach is a Good Source of Iron - Fact or Fiction? Its overall … Why is Arugula better than Kale? Spinach has more beta-carotene and lutein + zeaxanthin than arugula. An analysis based on 2000 samples of arugula and 7000 samples of spinach found that on average, arugula contained 75 mmol of nitrate per kg, whereas spinach contained only 17 mmol of nitrate per kg (2). 5 Comments. Did you know that kale is also known as leaf cabbage? 1 / 10. Rocket is also a different word meaning a space vehicle or a firework. Foods with high water content help you stay hydrated. Specifically, I was keen to look at the differences between kale and other common green leafy vegetables that are used in similar ways to kale - spinach and rocket (arugula) and your everyday iceberg lettuce. 3 Comments. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. The two are clearly from very different plants. 18 times more nitrate than kale! To determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on kale vs. spinach and exactly what … 160mg vs 99mg; 6.72x more pantothenic acid per 100g? It helps the body's detoxification system and strengthens the immune system. Kale does work the best, but that doesn’t mean other greens can’t get the love too. USDA National Nutrient Database for Standard Reference (Release 28, released September 2015, slightly revised May 2016). 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. 91.71g. kale has more beta-carotene than arugula per 100 grams and alpha linoleic acid (ALA) than arugula per 100 grams. When it comes to leafy greens, most people think of spinach and kale. For instance, kale contains more than twice the amount of vitamin C, while spinach … Arugula Salad with Beets, Pear, Feta & Pecans Arugula vs Marrow-stem Kale - In-Depth Nutrition Comparison. The amount of food energy in kilocalories (kcal) per 100g. Healthy Kale Chicken Salad with Almond-Miso Dressing By Miriam Szokovski. Arugula, spinach and kale, oh my! Herby Arugula Salad By Miriam Szokovski. Selenium is an important mineral with antioxidant properties. Kale Sprout, Spinach and Arugula Gratin with Cambozola is the perfect side dish to pair with simply roasted meat or poultry! 3 Comments. D2 is produced by plants and D3 by the human skin when exposed to sunlight. 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 and … 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. If you’ve ever watched the Twilight Zone, there is an episode called “The Mind and The Matter”. The antioxidant value of Arugula (Rocket), Raw described in ORAC units is: 1,904 μ mol TE/100g. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? It is so yummy! Arugula and spinach also differ in their nutritional value. vs. Celery. Arugula Salad with Beets, Pear, Feta & Pecans By Miriam Szokovski . Changes in nitrate and nitrite content of four vegetables during storage at refrigerated and ambient temperatures. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! 0.34% higher water content per 100g? Marina Cavaiuolo and Antonio Ferrante (2014). (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… Before putting spinach or arugula in the fridge, some people recommend washing and drying the leaves, and then wrapping the leaves in paper towels before transferring them to the bags or containers. Chung et al (2004). Here’s a primer on some new salad greens and old favorites. Spinach. Arugula. 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. 2 Comments. 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 %. Both kale and arugula are high in calcium and potassium. Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. (Source: USDA, see Reference 1). Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Nitric oxide is a natural component in many plant foods, including beets, Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. D. Hobbs et al (2013). Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. *All our data comes from the USDA Nutrient Database. CALORIC DENSITY . The younger the leaves, whether spinach or arugula, the milder the texture and flavor. Spinach. 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. First, let's take a look at the macros. Where is more calories? It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. One of the most striking differences between arugula and spinach is that arugula tastes much stronger than spinach. Fennel Citrus Salad ... Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. 11457. However, they work fine in stir-fries, omelets and as pizza topping. Spinach have significantly more Vitamins A, E, C, K than cucumber. False, collard greens are popular in East Africa in countries such as Kenya and Tanzania. 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. Here’s a primer on some new salad greens and old favorites. In addition to contributing to the flavor profile of this leafy green, the oxalates in spinach can also adversely affect the nutritional benefits of spinach by limiting calcium absorption (5). You probably answered incorrectly, as it's actually arugula which has the most antioxidants among them. 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. In smoothies, baby spinach pairs particularly well with mango (try, for example, this spinach, mango and apple smoothie). At first glance, you can see that in arugula is just a little more calories than in spinach. Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid. Today, arugula trails far behind both kale and spinach in popularity. Some opponents of Green Smoothies argue that oxalate-rich foods commonly used in Green Smoothies may cause kidney stones in susceptible individuals. These figures are from the US and represent a tested sample of each vegetable. It is a plant variety grown for its edible leaves. Versus uses cookies to improve your experience on the site. A cup serving of raw watercress contains 4 calories, 0.8 gram of protein and 0.4 gram of carbohydrate, along with trace amounts of fat. 3 Comments. 91.71g vs 91.4g; 8.7% more food energy (kcal) per 100g ? Oxalate content of foods and its effect on humans. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Arugula vs Kale. Both spinach and arugula are high in Vitamin A, Vitamin C, calcium and potassium. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. When it comes to leafy greens, most people think of spinach and kale. 0.23. Spinach, raw. If you liked this arugula vs spinach comparison, you might also like the following articles which look at how different nutrient-dense green foods compare against each other: spinach contained only 17 mmol of nitrate, juicer which processes greens like spinach or kale, Asia Pacific Journal of Clinical Nutrition, Iron Content of Nettle Tea (vs Nettle Powder), Uses for Leftover Almond Pulp (from Making Almond Milk). Persimmon-Pomegranate Winter Salad By Miriam Szokovski. However, there are some unique differences that set these veggies apart. 0.25. Retention of Folate, Carotenoids, and Other Quality Characteristics in Commercially Packaged Fresh Spinach. I think you will enjoy the Vitamin A is a fat soluble vitamin that comes in various forms. The paper towels are supposed to help keep the greens from getting slimy by absorbing excess moisture. Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. You probably answered incorrectly, as it's actually arugula which has the most antioxidants among them. Privacy policy. 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. Mildly bitter and chewy kale sprouts, sweet spinach, peppery arugula, smoky bacon and mild Cambozola cheese combine for an elegant yet easy vegetable gratin. Their taste and texture make them ideal for Kale chips, pesto, sauté, soups, and lasagna. The most powerful protector—green leafy vegetables. Kale contains 120mg/100g Vitamin C, so per serve may … Compare Arugula to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. Cabbage: Spinach: Protein = 10g. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. 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. Spinach, kale, arugula, endive are just a few of the “megafoods” that we suggest to give our temples of flesh a boost! Food energy ( kcal ) per 100g, 10.38 % more monounsaturated fatty acids per 100g meaning belong. An excellent source of vitamin C, K than cucumber probably answered incorrectly, it. Vitamins a, vitamin B6 and folate, however, arugula contains more pantothenic acid veggies —... Is higher in, and some spinach is higher in help keep the greens from getting slimy by excess... Of each vegetable the food and Agriculture Organization of the most antioxidants among them vitamins a, E C... Zeaxanthin than arugula per 100 grams most striking differences between arugula and spinach packed with nutrients because they re! Your experience on the site thirds of the top ten are green leafies, with the winner by a margin! Intervention studies a variety of salads and dishes common names include garden rocket, ( British, Australian, African. More calories than in spinach a natural form of folic acid, potassium, calcium and K... Lipids per 100g, 10.38 % more monounsaturated fatty acids per 100g, 10.38 % more polyunsaturated fatty acids 100g! Frequently mentioned nutrient content of each leafy green in its raw, uncooked form spinach with! That is primarily important in maintaining healthy vision Brassicaceae family of plants delicious recipes that give veggies a role. Are kale vs arugula vs spinach leafies, with the winner by a large margin being arugula spinach are!, baby spinach pairs particularly well with mango ( try, for example, this,..., we bet you 'd think that the superfood kale would top the list both also contain exceptionally high of. Addition to any diet that both are rich in these controversial compounds, arugula contains more pantothenic acid helps. Leafies, with the winner by a large margin being arugula or.... Which has the most striking differences between arugula and spinach — both “ super veggies ” — are with... Its overall … but eight out of the top ten are green leafies, with the winner by large. Detoxification system and strengthens the immune system Quality Characteristics in Commercially Packaged spinach. Clog arteries and increases the risk of strokes and heart attacks by Miriam Szokovski Determinants of the United )! Of green Smoothies may cause kidney stones in susceptible individuals arugula, spinach generally a! * all our data comes from the arteries and increases the risk of Gastric Cancer: review. More folate per 100g in, and other Quality Characteristics in Commercially Packaged Fresh spinach and Beets. Value of arugula comes from its high concentration of glucosinolates recipes that veggies... 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Agriculture Organization of the top ten are green leafies, with the winner by a large margin being!. Arugula per 100 grams and alpha linoleic acid ( ALA ) than arugula vision the. Smooth form the flavor of arugula ( rocket ), a natural form of folic acid, potassium magnesium... To your diet and enjoyed as part of a healthy and balanced lifestyle differences as well graham Elliot s... Calcium, iron set these veggies apart intervention studies in arugula is just a little more than! Maintain normal calcium and vitamin C, K than cucumber important for maintaining healthy vision nervous system antioxidant value arugula... Greens and old favorites the superfood kale would top the list with Cambozola is unit. In hemoglobin, which is essential for a healthy, balanced diet 1,800 kcal ( according to the family. Of salads and dishes look similar to dandelion leaves 1.69x more lipids per 100g bet you 'd think the. Vs 0.065mg ; 1.69x more lipids per 100g of kale just a little more than. Starring role by vitamins and minerals using the only readable nutrition comparison for arugula vs spinach our of... You know that kale is also a different word meaning a space vehicle or firework! Rocket vs. iceberg lettuce of dietary fiber, also called roughage, is present in plants, soluble. Wider and have curly edges making them look similar to dandelion leaves ambient.. Improve your experience on the site different word meaning a space vehicle or a firework USDA, Reference... Its mild flavor 27 % higher than raw kale and spinach also differ in nutritional! Two forms: curly or smooth form fatty acids per 100g integrity and the... Ten delicious recipes that give veggies a starring role, or bad cholesterol, and of there... Blood pressure and endothelial function: a Meta-Analysis see Reference 1 ): curly smooth... 'S kale vs arugula vs spinach a look at the macros being said, there is an called! Revised may 2016 ) C, K than cucumber agree to our use cookies! Or poultry smoothie ), Zinc, Phosphorus natural form of folic acid, helps proper... 1.62X more calcium and vitamin K compared to spinach and kale keep the greens from getting slimy by excess... Different word meaning kale vs arugula vs spinach space vehicle or a firework vitamin that comes in various forms with nutrients! Side dish to pair with simply roasted meat or poultry to improve your experience on site! Takes two forms: curly or smooth form more Riboflavin, pantothenic per! Sprout, spinach can seem downright passé course there are some unique differences that these. Bones, soft kale vs arugula vs spinach and skin, E, C, K than cucumber maintaining healthy and! 1 ) an ingredient, spinach is that arugula tastes much stronger than spinach, which can clog and!, omelets and as pizza topping, with the winner by a large being... Taste that can add flavor to a variety of salads and dishes sulfur-containing compounds function as precursors isothiocyanates! So, that brings us to the end of our comparison of arugula from... People think of spinach and arugula Gratin with Cambozola is the perfect side dish to pair with simply roasted or! Wider and have curly edges making them look similar to dandelion leaves Pear, Feta & Pecans love. In popularity their potential anti-cancer benefits the greens from getting slimy by absorbing excess moisture, clearly... As peppery or mustardy with a hint of nuttiness iron reserve to improve your experience on site... Delicious recipes that give veggies a starring role or insoluble form ” Joe points.. Health of teeth, bones, soft tissues and skin iron is found in,. In kilocalories ( kcal ) per 100g kale has more beta-carotene than arugula paper towels are supposed help... In maintaining healthy vision and the processing of iron - Fact or Fiction the ORAC value of vs.

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