Arugula vs. Spinach

Nutrition comparison of Arugula and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of arugula versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in arugula and spinach:

  • Both spinach and arugula are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
  • Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
Detailed nutritional comparison of arugula and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Arugula (Arugula, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Arugula src
Image of Spinach src

Calories and Carbs

calories

Spinach and arugula contain similar amounts of calories - spinach has 23 calories per 100 grams and arugula has 25 calories.

For macronutrient ratios, arugula is heavier in protein, lighter in carbs and similar to spinach for fat. Arugula has a macronutrient ratio of 50:50:0 and for spinach, 43:57:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Arugula Spinach
Protein 50% 43%
Carbohydrates 50% 57%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Both spinach and arugula are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 38% more dietary fiber than arugula - spinach has 2.2g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.

sugar

Spinach and arugula contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and arugula has 2.1g of sugar.



Protein

protein

Spinach and arugula contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and arugula has 2.6g of protein.

Fat

saturated fat

Both spinach and arugula are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.

Vitamins

Vitamin C

Both spinach and arugula are high in Vitamin C. Spinach has 87% more Vitamin C than arugula - spinach has 28.1mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.

Vitamin A

Both spinach and arugula are high in Vitamin A. Spinach has 294% more Vitamin A than arugula - spinach has 469ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.

Vitamin E

Spinach has 372% more Vitamin E than arugula - spinach has 2mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.

Vitamin K

Both spinach and arugula are high in Vitamin K. Spinach has 345% more Vitamin K than arugula - spinach has 482.9ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid. Both arugula and spinach contain significant amounts of thiamin.

Arugula Spinach
Thiamin 0.044 MG 0.078 MG
Riboflavin 0.086 MG 0.189 MG
Niacin 0.305 MG 0.724 MG
Pantothenic acid 0.437 MG 0.065 MG
Vitamin B6 0.073 MG 0.195 MG
Folate 97 UG 194 UG

Minerals

calcium

Both spinach and arugula are high in calcium. Arugula has 62% more calcium than spinach - spinach has 99mg of calcium per 100 grams and arugula has 160mg of calcium.

iron

Spinach is a great source of iron and it has 86% more iron than arugula - spinach has 2.7mg of iron per 100 grams and arugula has 1.5mg of iron.

potassium

Both spinach and arugula are high in potassium. Spinach has 51% more potassium than arugula - spinach has 558mg of potassium per 100 grams and arugula has 369mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, arugula has more isorhamnetin and kaempferol than spinach per 100 grams, however, spinach contains more luteolin and myricetin than arugula per 100 grams. Both arugula and spinach contain significant amounts of quercetin.

Arugula Spinach
isorhamnetin 4.3 mg ~
kaempferol 34.89 mg 6.38 mg
Quercetin 7.92 mg 3.97 mg
luteolin ~ 0.74 mg
myricetin ~ 0.35 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Arugula Spinach
beta-carotene 1424 UG 5626 UG
lutein + zeaxanthin 3555 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both arugula and spinach contain significant amounts of alpha linoleic acid (ALA).

Arugula Spinach
alpha linoleic acid 0.17 G 0.138 G
Total 0.17 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, arugula has more linoleic acid than spinach per 100 grams.

Arugula Spinach
linoleic acid 0.13 G 0.026 G
other omega 6 0.002 G ~
Total 0.132 G 0.026 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Arugula (Arugula, raw) and Spinach (Spinach, raw) .

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