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.
USDA sources for nutritional information: Arugula (Arugula, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
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.
Arugula g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or arugula contain more calories in 100 grams?Spinach and arugula contain similar amounts of calories - spinach has 23 calories in 100g and arugula has 25 calories.
Is spinach or arugula better for 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.
Does spinach or arugula have more carbohydrates?
By weight, both spinach and arugula are low in carbohydrates - spinach has 3.6g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does spinach or arugula contain more calcium?
Both spinach and arugula are high in calcium. Arugula has 60% more calcium than spinach - spinach has 99mg of calcium in 100 grams and arugula has 160mg of calcium.
Does spinach or arugula contain more potassium?
Both spinach and arugula are high in potassium. Spinach has 50% more potassium than arugula - spinach has 558mg of potassium in 100 grams and arugula has 369mg of potassium.