Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. Rocket is also a different word meaning a space vehicle or a firework. 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. Baby Kale Medley Baby Kale and Wild Arugula 744623 3 x 1 lb 130 10/13 spinach Baby Spinach 100% Baby Spinach 302202 2 x 2 lb 160 10/16 300406 4 lb 160 10/16 304101 4 x 1 lb 160 10/16 Retail clamshell 875055 2 x 1 lb 140 10/14 10 oz retail bag 301204 12 x 10 oz 70 10/7 UPC carton 300406 4 lb 160 10/16 Clip Spinach Retail bag with zip close 314223 6 x 2.5 lb 35 DRC 5/7 314224 4 x 2.5 lb 70 … A cup of chopped kale weighs about twice as much as a cup of watercress or spinach, and contains 34 calories, 2.2 grams of protein, 6.7 grams of carbohydrates and 0.5 gram of fat. Here are ten delicious recipes that give veggies a starring role. 11457. 91.71g. The younger the leaves, whether spinach or arugula, the milder the texture and flavor. 3 Comments. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. Graham Elliot’s Arugula Salad with Asian Pear and Roasted Beets. I may have a new favorite vegetable. It is so yummy! Aug 14, 2019 - Spinach vs Celery - In-Depth Nutrition Comparison. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Kale, Spinach, Arugula and Other Greens. 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. Kale comes in deep green or purple colors. The nitrates in arugula and spinach are not thought to be harmful as such, but they can be converted into nitrites and further into carcinogenic nitrosamines, which has raised questions about the safety of diets high in nitrate-rich leafy green vegetables like arugula and spinach. The ORAC value of arugula is about 7% higher than raw kale and 27% higher than spinach. Curly is best known amongst the two. Arugula vs Kale. The paper towels are supposed to help keep the greens from getting slimy by absorbing excess moisture. 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. It is a plant variety grown for its edible leaves. Proteins are essential for a healthy, balanced diet. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, … 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. And now, perhaps, we know why. Arugula vs Marrow-stem Kale - In-Depth Nutrition Comparison. Oxalates in Kale vs. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. At first glance, you can see that in arugula is just a little more calories than in spinach. If you’re feeling under the weather, it may not be the first thing you turn to, … 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. You probably answered incorrectly, as it's actually arugula which has the most antioxidants among them. Nitrates and Glucosinolates as Strong Determinants of the Nutritional Quality in Rocket Leafy Salads. Kale is from the cabbage family and comes in two distinct forms: curly or smooth form. False, collard greens are popular in East Africa in countries such as Kenya and Tanzania. 0.66g vs 0.39g; 0.55% more carbohydrates per 100g? It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. 91.71g vs 87g; 3.46x more folate per 100g ... Arugula. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. vs. The ANDI scale, which has been adopted to some extent by Whole Foods, has collard greens and kale at the top of the list (1000 points) and significantly better than spinach (739) and arugula (559). 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. I think you will enjoy the Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. Arugula vs Spinach. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. 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. 3.65g vs 3.63g; 6.12% … The Kale Chip Challenge: Kale vs Collard, Turnip, and Mustard Greens. S. Pandrangi and L. LaBorde (2004). However, while both are rich in these controversial compounds, arugula clearly beats out spinach in terms of nitrate levels. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV … RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Arugula and spinach also differ in their nutritional value. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins. 3 Comments. Calcium is a mineral which is very important for bone health. *All our data comes from the USDA Nutrient Database. 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. Why is Arugula better than Spinach? Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. 25kcal vs 23kcal; 1.62x more calcium per 100g? Arugula Salad with Beets, Pear, Feta & Pecans By Miriam Szokovski . It contains vastly more vitamin K … Here’s a primer on some new salad greens and old favorites. Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Kale does work the best, but that doesn’t mean other greens can’t get the love too. Cabbage vs Spinach. 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. Arugula leaves are thinner than Spinach leaves. 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. The ORAC value of arugula is about 7% higher than raw kale and 27% higher than spinach. Herby Arugula Salad By Miriam Szokovski. Spinach vs. Kale vs. Lettuce vs. Arugula. Versus uses cookies to improve your experience on the site. The amount of food energy in kilocalories (kcal) per 100g. Privacy policy. 0.15. As an ingredient, spinach is more versatile because of its mild flavor. Foods with high water content help you stay hydrated. Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. 0.23. 11109. Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. 5 Comments. Read on to learn how arugula and spinach compare against each other in terms of nutritional value, nitrate content, taste, uses, and more. Chung et al (2004). Its overall … If you’ve ever watched the Twilight Zone, there is an episode called “The Mind and The Matter”. Cabbage: Spinach: Protein = 10g. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. Best Arugula-Kale Harvest Salad Recipe - GoodHousekeeping.com Did you know that kale is also known as leaf cabbage? This stuff is everywhere. The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. 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). Why is Arugula better than Kale? Lipids are essential for a healthy, balanced diet. 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). Arugula. Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. It’s important to mention though that both are quite high in potassium, calcium and magnesium. 0.23. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. 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. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. Both kale and arugula are high in calcium and potassium. Spinach, raw. Arugula and spinach also differ in their nutritional value. Healthy Kale Chicken Salad with Almond-Miso Dressing By Miriam Szokovski. By continuing to browse our site, you agree to our use of cookies. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. 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. Most minerals appear in approximately same amounts. Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis. Retention of Folate, Carotenoids, and Other Quality Characteristics in Commercially Packaged Fresh Spinach. P. Song et al (2015). CALORIC DENSITY . The two are clearly from very different plants. Surprisingly, it's closer to the bottom. Swiss chard and collards, meanwhile, are barely on anyone's radar. Mix arugula with other greens such as Boston or bibb lettuce, endive or radicchio. Nutrition comparison for arugula vs kale. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. Selenium is an important mineral with antioxidant properties. 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 has more beta-carotene than arugula per 100 grams and alpha linoleic acid (ALA) than arugula per 100 grams. 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). 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. Detailed nutrition comparison for arugula vs spinach. Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid. Vitamin A is a fat soluble vitamin that comes in various forms. D. Hobbs et al (2013). 0.25. These figures are from the US and represent a tested sample of each vegetable. (Source: USDA, see Reference 1). 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. General values. Some opponents of Green Smoothies argue that oxalate-rich foods commonly used in Green Smoothies may cause kidney stones in susceptible individuals. Arugula Salad with Beets, Pear, Feta & Pecans Arugula vs spinach detailed comparison. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! Spinach vs Cucumber. Baby spinach can also be frozen without blanching. 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 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. Kale is not a new vegetable. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Compare Arugula to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. Conclusion – Wrapping Things Up. Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. 3 Comments. When freezing arugula or regular spinach, it is best to blanch your greens first in order to protect their nutritional value, color and flavor. 87g. Spinach. In a world of kale salads, spinach can seem downright passé. Spinach have significantly more Vitamins A, E, K than cabbage. Spinach, raw. Compared with arugula, spinach generally has a mild flavor. Mildly bitter and chewy kale sprouts, sweet spinach, peppery arugula, smoky bacon and mild Cambozola cheese combine for an elegant yet easy vegetable gratin. In smoothies, baby spinach pairs particularly well with mango (try, for example, this spinach, mango and apple smoothie). The antioxidant value of Arugula (Rocket), Raw described in ORAC units is: 1,904 μ mol TE/100g. Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Cucumber, with peel, raw. While the two greens are not too far apart when it comes to the vitamins and minerals they provide, spinach does have a clear lead over arugula regarding how much of the essential nutrients it provides. 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. Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. Compare Spinach to Celery by vitamins and minerals using the only readable nutrition comparison tool.