Which has more calories, Spinach or Arugula?

Spinach has 20.4 calories per serving (3 cup (85.0g)), while Arugula has 20.4 calories per serving (1 Serving (85.0g)).

Which has more protein, Spinach or Arugula?

Spinach has 2g of protein per serving, while Arugula has 2g. Spinach is the higher protein option.

Which has less fat, Spinach or Arugula?

Spinach has 0g of fat per serving, while Arugula has 0.5g. Spinach is the lower fat option.

Which has more fiber, Spinach or Arugula?

Spinach has 2g of fiber per serving, while Arugula has 1g of fiber per serving.

Vegetables

Spinach vs Arugula: Nutrition Comparison

Spinach and arugula are both popular leafy greens that work well in salads, but they have distinct nutritional profiles and flavour characteristics. Spinach is significantly higher in iron, calcium, and folate per serving — making it particularly valuable for those at risk of iron deficiency. Arugula has a distinctive peppery flavour that adds complexity to dishes, and provides glucosinolates — compounds in the cruciferous family associated with potential health benefits. Both are very low in calories. For maximum iron and folate intake, spinach is the stronger choice. For flavour complexity and cruciferous phytonutrients, arugula is an excellent option. Rotating between the two gives you the best of both.

Nutrition Comparison

Nutrient	Spinach 3 cup (85.0g)	Arugula 1 Serving (85.0g)
Calories	20.4 kcal	20.4 kcal
Total Fat	0 g	0.5 g
Saturated Fat	0 g	0 g
Cholesterol	0 mg	0 mg
Sodium	64.6 mg	24.6 mg
Total Carbs	3 g	3 g
Dietary Fiber	2 g	1 g
Sugars	0 g	2 g
Protein	2 g	2 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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