Arugula and spinach are leafy greens used in cooking. Arugula has a peppery taste, suited for salads and garnishes, while spinach is mild, versatile for raw or cooked dishes like sautés and pastas. Both differ in nutritional content and culinary uses but are interchangeable depending on flavor preference.
Arugula, also known as rocket, is a peppery, slightly bitter leafy green often used in salads, as a pizza topping, or as a flavor enhancer in various dishes.
Spinach is a mild, versatile green with a slightly sweet taste when cooked, popular in both raw and cooked forms, used in a wide range of culinary applications.
Arugula has a bold, peppery flavor and a tender texture, while spinach offers a more subtle, slightly sweet taste with delicate leaves when young and a heartier texture when mature.
Arugula is often used fresh in salads or as a garnish, whereas spinach can be both eaten raw or cooked, finding its place in sautés, soups, and baked dishes.
Both are nutritious, but spinach has higher levels of iron and magnesium, while arugula contains more calcium and potassium on a per weight basis.
Best used in Mediterranean salads, arugula adds a peppery kick. It pairs well with citrus dressings and robust cheeses, like parmesan or goat cheese. Spinach is a great base for nutrient-packed salads. It complements a variety of dressings, fruits, and nuts, and stands up well to warm ingredients like bacon or roasted vegetables.
Use arugula in pasta to introduce a zesty flavor. It pairs well with lemony sauces or as a fresh addition to a warm pasta salad. Spinach can be used in pasta sauces, such as pesto, or mixed into stuffed pasta fillings for its subtle flavor and nutritional boost.
Arugula is best added to pizza after baking, lending a fresh, spicy contrast to the melted cheese and rich toppings. Spinach can be used as a topping either fresh or sautéed, complementing other ingredients without overpowering the flavors.
Add arugula to sandwiches and wraps for a peppery bite. It's especially good with robust flavors like beef or sharp cheeses. Spinach provides a mild, healthful addition to sandwiches and wraps, pairing well with a variety of fillings from turkey to tofu.
You can substitute spinach for arugula if you prefer a milder flavor, or vice versa for a bolder taste. Note that the peppery bite of arugula can be a distinct element in some recipes, while the mildness of spinach can be crucial in others, such as in smoothies.
Both arugula and spinach are low in calories and rich in vitamins and minerals, making them excellent choices for a health-conscious diet.
| Nutrient | Arugula ( per 100 grams ) | Spinach ( per 100 grams ) |
|---|---|---|
| Fat | 0.7g | 0.4g |
| Calcium | 160mg | 99mg |
| Protein | 2.6g | 2.9g |
| Calories | 25 | 23 |
| Potassium | 369mg | |
| Carbohydrates | 3.7g | 3.6g |
Arugula can be used in smoothies, but it will impart a peppery flavor that is quite different from the mild taste of spinach.
Both greens are highly nutritious, but they have different nutritional profiles. Spinach is higher in iron and magnesium, while arugula has more calcium and potassium.
Arugula is generally used fresh, but can be lightly wilted. However, it doesn't hold up to heat as well as spinach does when cooked.
Both should be stored unwashed in the refrigerator, with arugula in an airtight container lined with paper towels to absorb moisture, and spinach in a perforated bag for airflow.
Recipes that rely on the peppery flavor of arugula, like certain salads or garnishes, may not be suitable for spinach substitution.
