What's Better for You, Spinach or Arugula? A Nutritional Showdown

November 4, 2025 •

3 min read

While both greens are exceptionally healthy, a 100g serving of spinach typically contains significantly higher levels of key vitamins like A and K than arugula. This raises the question for many health-conscious consumers: what's better for you, spinach or arugula, and how do these nutrient-dense leafy greens truly stack up?

Quick Summary

This detailed guide examines the nutritional profiles, distinct flavors, and health benefits of spinach and arugula, helping you decide which leafy green is the best fit for your dietary needs.

Key Points

Nutrient Density: Spinach is generally more nutrient-dense per serving, providing higher amounts of vitamins A, K, C, and folate.
Heart Health: Arugula contains significantly more dietary nitrates, which are beneficial for moderating blood pressure and improving vascular function.
Flavor Profile: Spinach has a mild, earthy taste, while arugula is known for its distinct peppery, slightly spicy kick, which mellows when cooked.
Culinary Versatility: Spinach is a versatile green that works well raw or cooked in various dishes. Arugula is best used raw for its strong flavor or added to hot dishes at the last minute to prevent mushiness.
Cancer-Fighting Compounds: Both greens contain antioxidants, but arugula's glucosinolates and spinach's carotenoids offer different potential protective effects against cancer.
Bone Health: Both are excellent for bone health; spinach is rich in Vitamin K, while arugula offers a higher content of calcium.
Digestive Considerations: Individuals on blood thinners like warfarin need to monitor Vitamin K intake from spinach, while those sensitive to oxalates may also need moderation.

The Core Differences: Spinach vs. Arugula

Although both are celebrated leafy greens, spinach and arugula belong to different botanical families and offer unique characteristics. Spinach, a member of the amaranth family, is related to beets and quinoa, and is known for its mild, earthy flavor. Arugula, or 'rocket', is a cruciferous vegetable in the mustard family, giving it a signature peppery and slightly bitter taste. These flavor profiles directly impact their best culinary applications.

Nutritional Showdown: A Closer Look at the Data

When we analyze the nutritional content per 100 grams of raw leaves, some clear differences emerge. Spinach generally boasts a higher overall nutrient density, especially regarding vitamins A and K. However, arugula shines in other areas, such as its nitrate content, which is significantly higher.


Nutrient (per 100g raw)	Spinach	Arugula
Calories	23 kcal	25 kcal
Protein	2.86 g	2.58 g
Carbohydrates	3.63 g	3.65 g
Fiber	2.2 g	1.6 g
Vitamin K	482.9 µg (approx.)	109 µg
Vitamin A	469 µg (approx.)	119 µg (approx.)
Vitamin C	28.1 mg	15 mg
Folate (B9)	194 µg	97 µg
Iron	2.71 mg	1.46 mg
Calcium	99 mg	160 mg
Magnesium	79 mg	47 mg
Potassium	558 mg	369 mg
Nitrates	Lower amount	Four times higher

Diving Deeper into Specific Health Benefits

Both greens are rich in antioxidants and offer substantial health benefits, but their unique compositions lead to different strengths.

Spinach's Antioxidant and Cancer-Fighting Properties: Spinach is particularly high in zeaxanthin and lutein, which are crucial for eye health and may help prevent macular degeneration. It also contains compounds like MGDG and SQDG that studies suggest may slow cancer growth.
Arugula's Heart and Cellular Health: With its high nitrate concentration, arugula can promote cardiovascular health by helping to moderate blood pressure. As a cruciferous vegetable, it contains glucosinolates that the body converts into powerful compounds that may inhibit tumor growth and protect cells from damage.
Bone Health Synergy: Both greens provide valuable bone-supporting nutrients. While spinach offers a massive dose of Vitamin K, arugula provides a good amount of calcium. Combining both can be a powerful strategy for bone health.

The Cooking and Flavor Factor

Your preparation method and desired flavor profile are critical in choosing between spinach and arugula.

Spinach: The Mild, Versatile Workhorse

Taste Profile: Mild, slightly sweet, and earthy flavor. Becomes more robust when cooked.
Best Uses: Highly versatile. Excellent in smoothies, as it blends without overpowering other flavors. Perfect for salads where a neutral base is desired. Holds up well in hot dishes like casseroles, pastas, and sautéed side dishes.

Arugula: The Bold, Peppery Addition

Taste Profile: Distinctive peppery, spicy, and sometimes nutty taste. Baby arugula is milder than mature arugula.
Best Uses: The strong flavor works best raw in salads with complementary ingredients like cheeses (Parmesan), fruits, and nuts. Excellent as a topping for pizza, where it’s added at the end, or in sandwiches for a fresh, spicy kick. Cooking can mellow its spice, but it wilts quickly, so it should be added at the end of hot dishes.

Making the Right Choice for Your Plate

The ultimate decision between spinach and arugula is not about one being definitively 'better' but about understanding which green best fits your nutritional goals and taste preferences. A balanced diet often incorporates a variety of greens to capture the full spectrum of vitamins, minerals, and phytonutrients. For instance, if you're looking to boost your intake of iron and Vitamins A and K, spinach is the clear winner. However, if your focus is on increasing natural nitrate intake for vascular health or enjoying a pungent, peppery flavor, arugula is the perfect choice. Consider adding both to your diet, perhaps mixing them in salads, to get the best of both worlds. For more information on plant-based nutrition, read resources like those offered by the Cleveland Clinic.

Conclusion: Mix and Match for Optimal Health

In the debate of spinach versus arugula, there's no single victor. Both are low-calorie, nutrient-dense powerhouses that provide essential vitamins, minerals, and antioxidants. While spinach offers a higher concentration of certain vitamins like A and K, arugula contributes significantly more dietary nitrates and a unique glucosinolate profile. Ultimately, the best approach for health and flavor is to include a variety of leafy greens in your diet. Whether you prefer the mild, earthy taste of spinach or the peppery bite of arugula, both greens are excellent additions to a balanced lifestyle.

Frequently Asked Questions

While you can often substitute one for the other, their different flavor profiles mean the final dish will taste different. Spinach provides a mild, neutral base, whereas arugula adds a distinctive peppery bite that may not suit every recipe.

Spinach is often the better choice for smoothies because its mild flavor can be easily masked by fruits. Arugula's peppery taste might overpower a smoothie unless paired carefully with very sweet or tropical fruits.

Yes, cooking can affect nutrient content. For example, some Vitamin C is lost with heat. However, some minerals, like iron, are more concentrated after cooking. Both greens wilt down significantly when heated.

No, both spinach and arugula should be washed thoroughly before eating to reduce the risk of foodborne illnesses. Both have been associated with recalls in the past, highlighting the importance of proper handling.

Spinach contains more iron than arugula. However, the non-heme iron in both greens is less easily absorbed by the body. To improve absorption, pair them with a food high in Vitamin C, like citrus or tomatoes.

Both are excellent choices. Spinach is extremely high in Vitamin K, essential for bone health, while arugula contains a higher amount of calcium. Combining them provides a powerful bone-supporting boost.

People taking blood thinners like warfarin should consult their doctor about Vitamin K intake. Spinach contains very high levels of Vitamin K, which can interfere with medication. Arugula has less, but it's still wise to check.