Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, … (Source: USDA, see Reference 1). Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. Spinach, raw. 91.71g vs 87g; 3.46x more folate per 100g ... Arugula. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV … It contains vastly more vitamin K … Cucumber, with peel, raw. 8.89% more monounsaturated fatty acids per 100g, 10.38% more polyunsaturated fatty acids per 100g. Rocket is also a different word meaning a space vehicle or a firework. 0.15. 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 … Aug 14, 2019 - Spinach vs Celery - In-Depth Nutrition Comparison. 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. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. That being said, there are still benefits of kale. Here are ten delicious recipes that give veggies a starring role. Kale does work the best, but that doesn’t mean other greens can’t get the love too. 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. Baby spinach can also be frozen without blanching. Its overall … Kale contains 120mg/100g Vitamin C, so per serve may … 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. To blanch spinach or arugula, boil or steam the leaves for two minutes, then immediately transfer to a large bowl filled with ice water for two minutes to stop the cooking process. 0.25. Nitrates and Glucosinolates as Strong Determinants of the Nutritional Quality in Rocket Leafy Salads. Cabbage: Spinach: Protein = 10g. Kale Salad with Roast Sweet Potato, Peppers, Sunflower Seeds and Feta By Miriam Szokovski. Arugula leaves are longer, narrower and have curly edges making them look similar to dandelion leaves. At first glance, you can see that in arugula is just a little more calories than in spinach. Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. And now, perhaps, we know why. Arugula vs Kale. Compared with arugula, spinach generally has a mild flavor. Both Arugula and Spinach should be good options to add to your diet and enjoyed as part of a healthy and balanced lifestyle. The pungent flavor of arugula comes from its high concentration of glucosinolates. If you’re feeling under the weather, it may not be the first thing you turn to, … S. Pandrangi and L. LaBorde (2004). RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. 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. The Kale Chip Challenge: Kale vs Collard, Turnip, and Mustard Greens. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Water also helps transporting nutrients and oxygen throughout the body. Most minerals appear in approximately same amounts. Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. 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. Mildly bitter and chewy kale sprouts, sweet spinach, peppery arugula, smoky bacon and mild Cambozola cheese combine for an elegant yet easy vegetable gratin. 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. Kale Sprout, Spinach and Arugula Gratin with Cambozola is the perfect side dish to pair with simply roasted meat or poultry! In a world of kale salads, spinach can seem downright passé. Arugula vs spinach detailed comparison. 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. Versus uses cookies to improve your experience on the site. 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. 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. As an ingredient, spinach is more versatile because of its mild flavor. Pop quiz: kale vs. arugula vs. spinach, which is most nutritious? Changes in nitrate and nitrite content of four vegetables during storage at refrigerated and ambient temperatures. Spinach, kale, arugula, endive are just a few of the “megafoods” that we suggest to give our temples of flesh a boost! Ten years ago, a pair of twin Harvard studies found the more fruits and vegetables you eat, the lower your risk of heart disease. The two are clearly from very different plants. First, let's take a look at the macros. 0.34% higher water content per 100g? Oxalate content of foods and its effect on humans. When it comes to leafy greens, most people think of spinach and kale. Dietary Nitrates, Nitrites, and Nitrosamines Intake and the Risk of Gastric Cancer: A Meta-Analysis. 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. It is so yummy! 91.71g. It is a plant variety grown for its edible leaves. It facilitates the absorption of calcium which is essential for bone health. Cabbage are an excellent source of Vitamin K, Vitamin C. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. Spinach. However, while both are rich in these controversial compounds, arugula clearly beats out spinach in terms of nitrate levels. Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. Kale comes in deep green or purple colors. Other common names include garden rocket, (British, Australian, South African, Irish and New Zealand English), and eruca. Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. A cup … Mix arugula with other greens such as Boston or bibb lettuce, endive or radicchio. 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 … Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Best Arugula-Kale Harvest Salad Recipe - GoodHousekeeping.com Arugula, spinach and kale, oh my! Where is more calories? Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid. So, that brings us to the end of our comparison of Arugula vs Spinach. Because of its sharp, peppery flavor, arugula can be used both as a herb and as a lettuce in mixed salads that also contain milder greens. kale has more beta-carotene than arugula per 100 grams and alpha linoleic acid (ALA) than arugula per 100 grams. Rocket (Arugula) Salad with Lox and Fresh Mozzarella By … Nitric oxide is a natural component in many plant foods, including beets, Arugula has 25 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 8 %. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. Cabbage vs Spinach. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. P. Song et al (2015). Kale. 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. Folate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. But eight out of the top ten are green leafies, with the winner by a large margin being arugula! 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). Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. 0.44mg vs 0.065mg; 1.69x more lipids per 100g? Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. USDA National Nutrient Database for Standard Reference (Release 28, released September 2015, slightly revised May 2016). 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