kale vs arugula vs spinach

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Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. 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. Macronutrients . Arugula. Both spinach and arugula are high in Vitamin A, Vitamin C, calcium and potassium. Privacy policy. Vitamin A is a fat soluble vitamin that comes in various forms. Spinach: Cucumber: Protein = 25g. I may have a new favorite vegetable. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Read on to learn how arugula and spinach compare against each other in terms of nutritional value, nitrate content, taste, uses, and more. Why is Arugula better than Kale? Spinach have significantly more Vitamins A, E, C, K than cucumber. 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. Proteins are essential for a healthy, balanced diet. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. D. Hobbs et al (2013). (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… If you think you won't be able to use up all that fresh arugula or spinach in your fridge before its goes bad, you can also freeze the leaves for later use. 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. First, let's take a look at the macros. At first glance, you can see that in arugula is just a little more calories than in spinach. Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. Did you know that kale is also known as leaf cabbage? Conclusion – Wrapping Things Up. 25kcal vs 23kcal; 1.62x more calcium per 100g? First, let's take a look at the macros. Spinach has more beta-carotene and lutein + zeaxanthin than arugula. 18 times more nitrate than kale! 11457. 1 / 10. It facilitates the absorption of calcium which is essential for bone health. To determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on kale vs. spinach and exactly what … 11109. Photo: ShutterStock. I love Sautéed Kale with Arugula as a side dish. 0.25. The large, more mature leaves tend to have a more bitter flavor than baby spinach because they usually contain higher levels of oxalates, which are bitter-tasting phytochemicals. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? All in all, these are two pretty good salad leaves that would be a good addition to any diet. Arugula vs spinach detailed comparison. 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. General values. Spinach vs Cucumber. 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. The main difference is that spinach generally contains much higher levels of nutrients than arugula, with one notable exception: arugula contains 60 percent more calcium than spinach. 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. Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. Mildly bitter and chewy kale sprouts, sweet spinach, peppery arugula, smoky bacon and mild Cambozola cheese combine for an elegant yet easy vegetable gratin. Where is more calories? 0.15. Arugula. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Rocket (Arugula) Salad with Lox and Fresh Mozzarella By … Just like broccoli, cauliflower, Brussel sprouts, collard greens, and of course, cabbage, kale is a cruciferous vegetable. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. Compared to spinach and kale, watercress is lower in calories but also lower in most nutrients. Both spinach and arugula also contain significant amounts of magnesium, manganese, vitamin C and beta-carotene, with each providing at least 10 percent of the daily value (DV) for these nutrients. Why is Arugula better than Spinach? 5 Comments. Kale does work the best, but that doesn’t mean other greens can’t get the love too. 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). Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, and folate, which is used to form red blood cells. This website uses cookies to improve your experience. Nutrition Research Reviews, 26: 210-222. (Source: USDA, see Reference 1). 87g. Oxalate content of foods and its effect on humans. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. Cabbage, raw. Its overall … Kale. In this context, kale and spinach are frequently mentioned. 0.23. Arugula vs Marrow-stem Kale - In-Depth Nutrition Comparison. Spinach vs. Kale vs. Lettuce vs. Arugula. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. Spinach. 0.66g vs 0.39g; 0.55% more carbohydrates per 100g? However, while both are rich in these controversial compounds, arugula clearly beats out spinach in terms of nitrate levels. The antioxidant value of Arugula (Rocket), Raw described in ORAC units is: 1,904 μ mol TE/100g. Foods with high water content help you stay hydrated. First of all, kale and arugula are both considered cruciferous vegetables, meaning they belong to the Brassicaceae family of plants. Detailed nutrition comparison for arugula vs spinach. The most powerful protector—green leafy vegetables. 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). It’s important to mention though that both are quite high in potassium, calcium and magnesium. Kale Sprout, Spinach and Arugula Gratin with Cambozola is the perfect side dish to pair with simply roasted meat or poultry! The following Kale vs Spinach comparison chart highlights the key differences in the nutrient content of these two green leafy vegetables in their raw, uncooked state. Protein = 25g. Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Curly kale gets nice and crispy on a white pizza.. Photo by Alex Lau Curly Kale. Compared with arugula, spinach generally has a mild flavor. Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! One of the most striking differences between arugula and spinach is that arugula tastes much stronger than spinach. It is a plant variety grown for its edible leaves. D2 is produced by plants and D3 by the human skin when exposed to sunlight. vs. USDA National Nutrient Database for Standard Reference (Release 28, released September 2015, slightly revised May 2016). Arugula leaves are thinner than Spinach leaves. 3 Comments. The amount of food energy in kilocalories (kcal) per 100g. Here’s a primer on some new salad greens and old favorites. 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. It’s an Immune Booster. Herby Arugula Salad By Miriam Szokovski. Nitric oxide is a natural component in many plant foods, including beets, 0.34% higher water content per 100g? I may have a new favorite vegetable. Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? Arugula. 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. Not only are arugula and spinach packed with beneficial nutrients, they both also contain exceptionally high levels of nitrates. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis. 18 times more nitrate than kale! Oxalates in Kale vs. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. kale has more beta-carotene than arugula per 100 grams and alpha linoleic acid (ALA) than arugula per 100 grams. So, that brings us to the end of our comparison of Arugula vs Spinach. 160mg vs 99mg; 6.72x more pantothenic acid per 100g? Surprisingly, it's closer to the bottom. And while a love of arugula is seen as a sign of a snotty, cosmopolitan sensibility, kale is its cool, get-away-with-anything younger brother. Chung et al (2004). Fennel Citrus Salad ... Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. *All our data comes from the USDA Nutrient Database. These sulfur-containing compounds function as precursors to isothiocyanates, phytochemicals that have been extensively researched for their potential anti-cancer benefits. Compare Spinach to Celery by vitamins and minerals using the only readable nutrition comparison tool. 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 … The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. Baby spinach can also be frozen without blanching. 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. Kale is from the cabbage family and comes in two distinct forms: curly or smooth form. 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. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV … P. Song et al (2015). Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. Arugula vs Marrow-stem Kale - In-Depth Nutrition Comparison. *All our data comes from the USDA Nutrient Database. Foods with high water content help you stay hydrated. Both arugula and spinach, whether it's regular spinach or baby spinach, are best stored in ziplock bags or plastic containers in the fridge. Spinach. You probably answered incorrectly, as it's actually arugula which has the most antioxidants among them. Graham Elliot’s Arugula Salad with Asian Pear and Roasted Beets. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. 11457. In a world of kale salads, spinach can seem downright passé. Both kale and arugula are high in calcium and potassium. 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. If you’re feeling under the weather, it may not be the first thing you turn to, … 1. higher water content per 100g. 11205. However, there are some nutrients kale is higher in, and some spinach is higher in. And now, perhaps, we know why. Arugula, spinach and kale, oh my! If you’ve ever watched the Twilight Zone, there is an episode called “The Mind and The Matter”. Released September 2015, slightly revised may 2016 ) greens from getting by. And is important for maintaining healthy vision and the processing of iron but does one have a and... 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