What is better for you, arugula or baby spinach? A nutritional showdown

November 4, 2025 •

5 min read

According to nutritional data, per 100 grams, spinach contains significantly higher levels of vitamins A and K compared to arugula. However, this doesn't tell the whole story when deciding what is better for you, arugula or baby spinach, as each green brings unique flavors and benefits to your diet.

Quick Summary

Both arugula and baby spinach are highly nutritious greens with distinct benefits. Spinach generally offers more vitamins A, C, and K, plus iron, while arugula provides a peppery flavor, more nitrates, and fewer oxalates. Choosing depends on your nutritional priorities, taste preferences, and culinary application.

Key Points

Nutrient Density: Spinach offers a higher concentration of most key vitamins and minerals per 100 grams, including notably higher levels of vitamins K and A.
Flavor Profile: Arugula provides a distinctive peppery, slightly spicy taste, whereas baby spinach has a much milder, sweeter flavor.
Cooking Versatility: Spinach holds up better to heat and prolonged cooking, making it ideal for soups and sautés, while delicate arugula is best added to dishes at the last minute or served raw.
Oxalate Levels: Arugula contains very low levels of oxalates, which may be a better option for individuals sensitive to oxalates or prone to kidney stones.
Unique Compounds: Arugula is exceptionally rich in dietary nitrates, which can aid cardiovascular health, while spinach is known for thylakoids, which may help manage appetite.
Culinary Use: Arugula's bold flavor shines in simple salads, sandwiches, and as a pizza topping, whereas spinach's mildness makes it versatile for a wider variety of dishes, both cooked and raw.
Variety is Key: For the most comprehensive nutritional benefits, health professionals recommend incorporating a variety of leafy greens into your diet rather than relying solely on one.

A Tale of Two Greens: Arugula and Baby Spinach

When exploring the world of leafy greens, two popular contenders often come up in conversation: peppery arugula and mild baby spinach. Though both are staples in healthy diets, they hail from different plant families and offer distinct nutritional profiles, flavors, and culinary uses. Understanding their differences can help you determine which one, or a combination of both, best fits your dietary needs and taste preferences.

Arugula, also known as rocket, belongs to the Brassicaceae (mustard) family, which also includes broccoli, kale, and cabbage. This heritage gives it its signature spicy, peppery flavor that can range from subtle in younger leaves to quite pungent in mature greens. Arugula leaves have a distinctive jagged or lobed shape and are generally more delicate in texture than spinach.

Baby spinach, on the other hand, comes from the Amaranthaceae family and is related to beets and Swiss chard. Its flavor is much milder, with a delicate sweetness and a soft, broad, oval leaf that makes it incredibly versatile in a variety of dishes.

Nutrient Showdown: Arugula vs. Baby Spinach

While both greens are excellent sources of vitamins and minerals for very few calories, the concentrations of these nutrients differ significantly. In many cases, spinach takes the lead in overall nutrient density, especially concerning fat-soluble vitamins like K and A.

Vitamin and Mineral Content

Vitamin K: Spinach is a powerhouse of this vitamin, which is crucial for blood clotting and bone health, containing over four times more than arugula per 100g serving.
Vitamin A: Spinach boasts significantly more vitamin A, essential for vision and immune function, providing nearly 300% more than arugula per 100g.
Vitamin C: While both are good sources, spinach typically contains more vitamin C, a powerful antioxidant.
Iron: A common misconception is that arugula is a strong source of iron, but spinach contains higher amounts. To maximize absorption of the plant-based, non-heme iron in both greens, pair them with a vitamin C-rich food.
Calcium: Arugula has a slight edge in calcium content, a key mineral for bone strength.
Folate: Spinach provides roughly double the folate (vitamin B9) found in arugula, which is vital for cell growth and DNA synthesis.

Arugula vs. Baby Spinach: A Comparison Table


Feature	Arugula	Baby Spinach
Flavor Profile	Peppery, spicy, and slightly bitter	Mild, sweet, and vegetal
Texture (Raw)	Tender leaves with a slight crunch	Very tender, soft leaves
Vitamin A	Good source, but less than spinach	Excellent source, much higher content
Vitamin K	Rich source	Exceptional source, significantly higher content
Calcium	Slightly higher calcium content per gram	Good source, but slightly less per gram
Nitrate Levels	Over four times higher in dietary nitrates	Good source of dietary nitrates
Oxalate Levels	Very low levels of oxalates	Higher in oxalates, which can inhibit mineral absorption

Culinary Considerations and Usage

Your choice between arugula and baby spinach may often come down to the dish you're preparing. Their different flavor profiles and textures mean they are not always interchangeable.

Raw Salads: Baby spinach is a classic for a reason. Its mild flavor doesn't overpower other ingredients and pairs well with a wide range of dressings and toppings. Arugula, with its bolder, peppery bite, is better suited for salads with strong, contrasting flavors, such as those featuring shaved parmesan, prosciutto, or a citrus vinaigrette.
Cooked Dishes: Spinach holds up better to heat and prolonged cooking. It can be simmered in soups and stews, sautéed as a side, or baked into casseroles and quiches. Arugula, being more delicate, wilts almost instantly when cooked. It is best added at the very end of cooking, such as on top of a finished pizza, or lightly sautéed for just a minute.
Smoothies: Both greens can be blended into smoothies, but baby spinach is the clear winner for those who want to hide the flavor. Its mild taste is easily masked by fruits, whereas arugula's peppery kick can still come through.

Potential Health Considerations

Both greens are very healthy, but there are a few considerations based on their composition.

Oxalates in Spinach: Spinach contains higher levels of oxalates, natural compounds that can bind to minerals like calcium and hinder their absorption. For most people, this is not an issue, but individuals prone to kidney stones may want to monitor their spinach intake. Arugula, in contrast, is very low in oxalates.
Nitrates and Blood Pressure: Arugula is exceptionally high in dietary nitrates, which the body can convert into nitric oxide. This process helps blood vessels dilate, potentially leading to lower blood pressure and improved athletic performance.
Vitamin K and Blood Thinners: Both greens are high in vitamin K, which is essential for blood clotting. Individuals taking blood-thinning medications like warfarin should maintain a consistent intake of vitamin K, so sudden large increases or decreases in consumption of these greens should be avoided.

Conclusion: The Final Verdict

So, which green is better for you? The answer isn't a simple one. If you are seeking the maximum concentration of vitamins and minerals like A, C, K, and iron, spinach is the clear winner. However, if you are concerned about oxalate levels, prefer a bolder flavor profile, or want to benefit from high nitrate levels, arugula is an excellent choice.

Ultimately, a varied diet is a cornerstone of good nutrition. By including both baby spinach and arugula in your meals, you can take advantage of the unique strengths of each. Mix them in salads, alternate them in cooked dishes, or enjoy them separately. The key is simply to eat more leafy greens. As with any dietary change, if you have specific health conditions, consulting a healthcare provider or a registered dietitian is recommended.

For more detailed nutritional information and comparison data, refer to reputable food and nutrition resources, like this one from FoodStruct on arugula versus spinach.

Health Benefits Summary:

Spinach: Rich in vitamins A and K, provides more iron and folate, supports bone and eye health.
Arugula: Higher in dietary nitrates for cardiovascular health, contains lower oxalates, and offers a unique peppery taste.

Enjoying both greens in your diet provides a diverse range of nutrients and flavors to keep your meals healthy and exciting.

Frequently Asked Questions

Both greens are excellent for weight loss, being very low in calories and high in water and nutrients. The high fiber content in both can also help you feel full, promoting satiety. The best choice depends on your preference, as both are great additions to a weight-management diet.

The main difference is the intensity of flavor. Baby spinach has a very mild, slightly sweet, and earthy taste, while arugula has a distinct peppery, slightly bitter, and spicy kick due to its relation to the mustard family.

While you can, their different textures and flavor strengths are key. Arugula will wilt faster and become milder, and its peppery taste will soften significantly. If a recipe calls for sautéing, arugula will work but should be cooked for a much shorter time. For longer-cooked dishes like soups, spinach holds its structure better.

Spinach contains more iron than arugula, though both contain non-heme iron, which is not as easily absorbed as iron from animal sources. To enhance absorption from either green, consume them with a source of vitamin C, like a citrus dressing.

For most people, consuming spinach in moderation is very safe. However, due to its high oxalate content, excessive intake may pose a risk for individuals with a history of kidney stones. Additionally, high vitamin K levels can interfere with certain blood-thinning medications.

While baby spinach is harvested earlier and has a sweeter, more tender leaf, its nutritional profile is very similar to mature spinach. Both offer the same high levels of key vitamins and minerals. The choice between them is mainly a matter of texture and taste preference.

Yes, arugula contains slightly more calcium per gram than spinach. Combined with its low oxalate level, this means the body can absorb more of the calcium from arugula compared to spinach, where oxalates can inhibit mineral absorption.