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.

Which has more calories, Spinach or Arugula?

Spinach has 20.4 calories and Arugula has 21.2 calories per comparable serving. Arugula is the more calorie-dense of the two.

Which has more protein, Spinach or Arugula?

Spinach provides 2g of protein versus 2.2g in Arugula. Arugula is the higher-protein choice.

Which has less fat, Spinach or Arugula?

Spinach contains 0g of fat compared with 0.6g in Arugula. Spinach is the leaner option.

Which has less saturated fat, Spinach or Arugula?

Spinach has 0g of saturated fat and Arugula has 0.1g. Spinach is lower in saturated fat.

Which has more sodium, Spinach or Arugula?

Spinach contains 64.6mg of sodium versus 23mg in Arugula. Spinach is substantially higher in sodium.

Which has more fiber, Spinach or Arugula?

Spinach has 2g of fiber and Arugula has 1.4g. Spinach provides more fiber.