Spinach and arugula are both leafy green vegetables that provide many health benefits. But when it comes to nutritional value, taste, and culinary versatility, is one better than the other? This article will compare spinach and arugula side-by-side to help you decide which leafy green is the winner for you.
Nutritional value
When looking at the nutritional value of spinach and arugula, there are some key similarities and differences to consider:
Calories and macronutrients
| Nutrient | Spinach (per 1 cup raw) | Arugula (per 1 cup raw) |
|---|---|---|
| Calories | 7 | 5 |
| Protein | 0.9g | 0.5g |
| Carbs | 1g | 0.5g |
| Fiber | 0.7g | 0.3g |
| Fat | 0.1g | 0.1g |
As you can see, spinach and arugula are very low in calories and fat. Spinach contains slightly more protein and carbs than arugula. It also provides a bit more fiber.
Vitamins and minerals
Both spinach and arugula are packed with vitamins A, C, and K. They also provide folate, manganese, magnesium, iron, and calcium.
Spinach has the edge when it comes to vitamin content. It’s exceptionally high in vitamins A, C, K, and folate. It also contains more niacin, zinc, and selenium.
Arugula boasts more vitamin E, thiamin, riboflavin, and potassium than spinach. It also edges out spinach when it comes to the minerals copper and phosphorus.
So while both greens are vitamin-rich, spinach comes out a bit ahead for its exceptionally high levels of key antioxidants and B vitamins.
Phytonutrients
Phytonutrients are plant compounds that have antioxidant and anti-inflammatory benefits. Both spinach and arugula contain carotenoids like beta carotene, lutein, and zeaxanthin.
Spinach has the advantage when it comes to some key phytonutrients:
– Spinach contains twice the lutein and zeaxanthin as arugula. These support eye health and reduce age-related macular degeneration.
– It provides quadruple the alpha lipoic acid, an antioxidant that protects cells and helps turn glucose into energy.
– Spinach also contains chlorophyll, the green pigment with cleansing and healing properties. Arugula does not have significant amounts of chlorophyll.
The only phytonutrient arugula has more of is quercetin. It provides 50% more of this flavonoid antioxidant than spinach.
Overall, spinach edges out arugula for phytonutrient content thanks to its diverse range of carotenoids, lipoic acid, and chlorophyll.
Winner for nutritional value: Spinach
With its stellar mix of antioxidants, vitamins, minerals, and phytonutrients, spinach wins out over arugula in terms of overall nutritional value. It packs higher levels of more nutrients, especially key antioxidants that promote health.
Taste
When it comes to taste, arugula and spinach offer some key differences:
Flavor profile
– Spinach has a mild, slightly sweet taste that works well in both raw and cooked dishes. It becomes even milder when cooked.
– Arugula has a peppery, pungent bite with a mustard-like flavor. This spicy flavor remains even after cooking.
Texture
– Spinach leaves are tender and smooth. When raw, they have a delicate, velvety texture.
– Arugula has long, lobed leaves that are a bit thick and stiff in texture. Even when cooked, arugula retains a bit of crunch.
Bitterness
– Spinach contains oxalic acid, which can create a slightly bitter or metallic taste, especially when eaten raw in large amounts.
– Arugula contains glucosinolates like erucin, which give it a bitter, peppery bite, particularly in mature leaves. Young arugula leaves tend to be less pungent.
So if you prefer milder flavored greens, spinach may suit your palate better. But arugula’s assertive peppery kick makes it a great addition to salads, sandwiches, pesto, and pizza. It can hold its own against bold ingredients.
Winner for taste: Tie
When it comes to taste, neither spinach nor arugula is a clear winner. It depends on your flavor preferences. Spinach has a more delicate, universally appealing taste, while arugula is bolder and more peppery.
Culinary versatility
Let’s compare the culinary versatility of spinach versus arugula:
Dishes
– Spinach works well both raw in salads, smoothies, and dips, and cooked in omelets, sautés, soups, and baked dishes. Its tender texture allows it to be eaten raw or stand up to cooking without becoming mushy.
– Arugula is best raw or quickly wilted to retain its peppery bite. It can be used as a salad green or pizza topping, in pesto, on sandwiches, or blended into hummus or herb sauce. Cooking arugula for long periods will diminish its flavor.
Pairings
– Spinach has a mild flavor that pairs well with almost any ingredients. Common flavor pairings include garlic, lemon, onions, mushrooms, eggs, bacon, nuts, and creamy or acidic ingredients like cheese, yogurt, and vinaigrette.
– Peppery arugula pairs well with bold flavors like lemon, Parmesan, nuts, ripe fruits, bacon, garlic, spicy foods, grilled meats, and aged cheese. The flavors balance each other out.
So while arugula offers a unique, peppery bite, spinach may edge it out in terms of culinary versatility. Spinach integrates seamlessly into both raw and cooked preparations spanning every meal.
Winner for culinary versatility: Spinach
Thanks to its milder taste and tender texture, spinach can be used in more dishes and preparations than arugula. This makes it the more versatile option for everyday cooking and recipes.
Growing conditions
If you want to grow your own spinach and arugula, here is how they compare:
Climate preferences
– Spinach thrives in cool weather and can withstand frosts. Temperatures between 60-70°F are ideal. It can be grown as a spring or fall crop.
– Arugula prefers cooler temperatures like spinach, though it can tolerate some heat. It grows best between 55-75°F. Hot summer temperatures can make arugula bitter and bolt.
Sun requirements
– Spinach needs at least 6 hours of sun but does best with full sun exposure for optimal growth. Partial shade will result in smaller leaves.
– Arugula also grows best in full sun but can tolerate partial shade, especially as a spring or fall crop when sun intensity is lower.
Soil needs
– Spinach requires nitrogen-rich soil with a neutral pH between 6-7.5. Sandy loam or loam soil is ideal to prevent waterlogging.
– Arugula thrives in nutrient-dense, humus-rich soil amended with compost. A soil pH between 6-6.8 is best. Arugula is sensitive to acidity.
Planting and growing
– Spinach can be grown from seed or transplants. Direct sow seeds 1/2 inch deep in rows spaced 12 inches apart. Thin seedlings to 2 inches between plants.
– Arugula should be direct sown rather than transplanted. Sprinkle seeds on the soil surface then lightly cover with 1/4 inch of soil. Thin to 4-6 inches between plants.
Both greens grow rapidly and may need multiple successions for continual harvests. Arugula bolts quickly in heat so fall crops may last longer than spring.
Common pests and diseases
Spinach and arugula are prone to similar pests like slugs, snails, and leafminers. Downy mildew is a common fungal disease. Good site selection, crop rotation, and cleaning up debris helps prevent disease. Both benefit from row covers or mesh to exclude pests.
Overall, spinach and arugula have similar growing requirements and pests, though arugula is slightly more heat-sensitive. Both are great cool weather vegetables for home gardens.
Growing conditions winner: Tie
Spinach and arugula have very similar preferences in terms of ideal climate, sunlight, soil, pests and diseases. One isn’t clearly easier to grow than the other. Both can thrive when their site and climate needs are met.
Cost comparison
If you buy fresh spinach and arugula, rather than growing it yourself, here is how the costs typically compare:
| Greens | Average Cost (Organic) |
|---|---|
| Spinach | $2.99 per lb |
| Arugula | $4.99 per lb |
On average, spinach costs about 33% less than arugula per pound when purchasing the fresh greens. This cost difference is likely because spinach is easier to grow on a mass commercial scale compared to more delicate arugula.
If you grow the greens at home, spinach also produces higher yields per square foot on average. Arugula’s fast bolting sets limits on its productivity.
So from a budget perspective, spinach pulls ahead as the more affordable option. Buying organic spinach can help you save money over pricier arugula.
Cost winner: Spinach
With its higher yields, easier commercial cultivation, and lower prices per pound, spinach wins out as the more budget-friendly leafy green over arugula.
Spinach and arugula: Which is healthier?
Based on all the factors compared, including nutrition, taste, versatility, growing and cost, spinach edges out arugula as the healthier choice overall:
– Spinach packs a more nutritious punch, loaded with vitamins, minerals, phytonutrients and antioxidants. Its nutrient density gives it an advantage.
– Spinach and arugula both offer unique flavors. Which tastes best is subjective based on your preferences.
– Mild-tasting spinach is a bit more versatile in raw and cooked dishes spanning every meal.
– Spinach and arugula are equally easy to cultivate when their preferred growing conditions are met.
– Spinach is more affordable per pound compared to pricier arugula greens.
While arugula certainly has benefits, spinach wins out by a slight edge for its stellar nutrition, widespread appeal, and budget-friendly access. However, both nutritious greens can play a role in a healthy diet. Adding a mix of leafy greens ensures you get a diversity of nutrients and flavors.
The verdict
When weighing all the factors, spinach emerges as the slightly healthier choice compared to arugula. Spinach should have a prime place in your vegetable rotation thanks to its dense nutrients, mild taste, versatility, productivity and cost. Arugula also adds a unique, spicy kick and key nutrients. Enjoying both leafy greens as part of a diverse, plant-based diet can enhance your health and pleasure at mealtime.