This article compares spinach and kale to determine whether one is healthier. These greens are more peppery than bitter. Save my name, email, and website in this browser for the next time I comment. There are five kale varieties that are classified according to the leaf type; curly-leaved, plain-leaved, Rape kale, leaf and spear and CavoloNeru also known as Tuscan Cabbage , black cabbage, Tuscan Kale, Lacinato and dinosaur kale. Collard greens provide nearly twice the amount of calcium as spinach and are high in potassium and magnesium, too. Although officially a “dark leafy green,” it also comes in vibrant purples and dramatic winter whites. Here’s a primer on some new salad greens and old favorites. No portion of this website may be reproduced in whole or in part without written consent. Red and green kale, hanging out in some minestrone. Kale can be a bit difficult to chew when raw, so try rubbing the leaves in olive oil, or lightly steaming before eating them. Arugula’s scientific name is Eruca sativa, and it’s an annual plant native to the Mediterranean region. Iceberg lettuce may be the most popular choice for salads, but with a low vitamin and mineral count, its contribution to your health is low. My family has wanted to love kale, with regular curly kale ( arugula! *Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Everything you need to live a life in total balance from the authority in well-being. Arugula (or as some ca ll it, Rocket), the “bitter green with a peppery bite” has since occasionally snuck its way into my meals in the way of a garnish, salad green or topping for something but I avoid it like the plague. Collards vs. Kale: Why Only One Supergreen Is a Superstar In the midst of the kale craze, the reasons some nutritious greens get the cold shoulder may have to do with culture, race, and class. When you get your hands on fresh arugula, you'll notice that the texture is thin, but the leaf will have the slightest crisp to it. Arugula's distinct peppery taste doesn't quite correlate with a high nutritional content. It can be eaten raw, added to salads with other salad greens, or cooked.The leaves are excellent sauteed lightly in olive oil or steamed and added to pasta dishes. Arugula is very low in calories and is a good source of vitamins A and C, folate, calcium, and magnesium. Related recipe: Kale and Keilbasa Soup, Your email address will not be published. Discover which foods nourish your unique body type at our mind-body healing immersion, Perfect Health. Join the discussion today. We’ll send you content you’ll want to read—and put to use. When compared to other plants, it is lower in specific nutrients—for instance, kale contains less calcium than does spinach, collard greens, and arugula—so again, it is important to rotate different plant leaves through your diet. (n.d.). It is an offshoot of wild cabbage, which originated in Asia Minor. Turnip greens—like collard greens and mustard greens—are usually cooked with ham or pork. Sign up for self-paced courses designed to deliver balance and health. Their taste and texture make them ideal for Kale chips, pesto, sauté, soups, and lasagna. The crunchy stems are slightly sweet and have a similar taste and texture with bok choy stems. As a member of the Brassica family of cruciferous vegetables, arugula is related to vegetables like broccoli, bok choy, cabbage, kale and Swiss chard. Grow yourself. Red kale or red Russian kale has a very similar taste to curly kale but-you guessed it!-often has red-hued stems. It boasts deep, earthy flavors that can range from rich and meaty to slightly bitter. Wild Arugula Vs Rocket Salad Arugula Arugula: Wild Arugula Vs Rocket Salad. Here is a general overview of seven of the most common leafy greens, and a side-by-side comparison of the levels of a few of their minerals and vitamins. While it’s not actually bad for you, opt for other lettuce types for your salads to help increase your daily nutrient intake. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Do other greens even come close? The leaves are flatter than those of curly kale (resembling arugula leaves) and can be green or gray-green in color. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program. Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. A pound of spinach should be enough for two servings. Fresh spinach is a rich source of vitamins A and C, calcium, iron and potassium. While it has a higher level of sodium than other greens (77 mg per cup), it runs close to spinach with the level of nutrients it offers. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. While some may find the leaves slightly bitter, they are less vegetal in flavor than kale. Discover your Dosha in seconds and get on the path to better health. The following table, created with information from the USDA Food Composition Databases, compares different minerals and vitamins found in these seven leafy greens per 1-cup serving. During WWII, it was a recommended plant for Victory Gardens because it provided so many nutrients. Let’s start with Arugula in this spinach vs arugula battle. Calories per cup: 6 And kale’s beauty runs deep; it is packed with powerful phytonutrients, minerals and fiber. Like mentioned earlier, arugula is best described to have a "peppery" and slightly spicy taste. Arugula is a lesser known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family, which include broccoli, kale, and Brussels sprouts. You’ve probably heard the hype about kale and spinach. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. Arugula, spinach and kale, oh my! Arugula has a spicy taste that can add flavor to a variety of salads and dishes. Arugula and Pear Salad With Pine-Nut-Crusted Goat Cheese. Fresh greens of some sort are on my table almost daily. Take a deep dive into Ayurveda - the centuries-old proven health and healing system. Arugula is an easy to grow salad green, making it a good home garden and window box garden choice. Swiss chard leaves are tender and have a taste similar to beet greens and spinach. Kale is one of the healthiest foods available, with exceptional nutritional value per calorie. Related recipe: Mediterranean Spinach Quiche, Kale: With its frilly leaves and rich colors, kale is a gorgeous plant. While it does have some vitamins, it lacks other nutrients that other greens boast. Kale’s complex flavor wins it fans at breakfast, lunch and dinner. Kale has developed a reputation for being one of the most healthy plant foods available, with a high level of nutrients in its leaves. Kale belongs to the Brassica family, which also includes cabbage, broccoli, cauliflower, Brussels sprouts, kohlrabi and collards. Arugula is neither enduringly trendy, like kale, nor so lame that Millennial irony breathes new life into it, as with iceberg-wedge salads. © 2021 Journal Communications, Inc. All Rights Reserved. Get Grounded with Sweet Potato Chai Pancakes, The Health Benefits and Risks of Dark Chocolate, Pumpkin Power: 4 Recipes Featuring America’s Favorite Squash. 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. Farm Flavor profiles America's hardworking farmers and ranchers who produce our food, fuel and fiber, connecting consumers to the country's vital agriculture industry. I’m going to just come out and say it…I hate arugula. Arugula is a leafy vegetable with irregular, lobed leaves that are tender and delicious when small and young, but which turn bitter as they age. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Another bonus is the Dr. Sebi Nutritional Guide recommends the use of wild arugula.. You can become confused when shopping for arugula because there are two main types of arugula, wild arugula and rocket salad. Here’s a primer on some new salad greens and old favorites. Red kale is often considered the sweetest kale… Your email address will not be published. The truth is, although some greens are more nutritionally dense than others, there is not one specific green that beats all others in the level of each individual nutrient. The after taste should just faintly be peppery, bu… It is a small, low-growing annual herb. With a rainbow variety of stems, Swiss chard can add color to your plate—and a load of nutrients to boot. Serve it in a salad with strawberries and nuts or use it in casseroles, quiches and soups. Learn more about the time-tested and scientifically backed Chopra methods. Always buy it fresh because it will be able to stand up to dressing, and the taste and smell will be most potent. Wild arugula is a great addition to salads and cooked dishes. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. Its stronger flavor pairs well with vinaigrettes. Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. 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. It can also be wilted like spinach and served as a healthy side dish. Required fields are marked *. Certain conditions, such as clotting disorders or kidney stones, can be affected by the nutrients and other substances in leafy greens, so if you have a concern, be sure to check with a healthcare professional before changing your diet. Its peppery taste adds extra oomph to everything from salads to soup. Grow your practice. Other names for arugula are “rocket”, “garden rocket”, “eruca”, and “rocket salad”. And when I started shopping for seeds to grow my own, what a surprise it was … It’s low in calories (a cup contains a mere 5 calories), rich in lutein and vitamin A. Arugula’s flavor is often likened to peppery mustard, making it a bit stronger than most lettuces, so it’s best to mix it with other greens. Get certified. Basic Report: 09040, Bananas, raw. Collard Greens Collard greens are a staple of southern American cooking, and are finally starting be embraced by the rest of the country. Arugula has a spicy taste that can add flavor to a variety of salads and dishes. The greens feature dandelion-like succulent, elongated, lobular leaves with prominent green veins (midrib). In scientific definition, arugula is a vegetable, a type of Brassicaceae that falls in the same family with cauliflower and kale. Like parsley, it can be chewed to help combat sour breath. 1. Kale contains beta-carotene and the antioxidants lutein and zeaxanthin (associated with eye health) as well as potassium, vitamins A and C, fiber, iron and calcium. Not all leafy greens are created equal. So it’s important to rotate different plant leaves through your diet. They are resistant to cold temperatures, however, so no … Resource for mind-body health, meditation, personal growth, nutrition, and more. Christopher Testani Red Kale. Kale is from the cabbage family and comes in two distinct forms: curly or smooth form. *mg = milligrams | *IU=International Units | *ug = micrograms. Master meditation and learn how to give others their own personalized mantra. You’ll get the most out of these greens if you mix them up and maintain a variety of them in your diet. Deepen your well-being practices and develop techniques to teach others with a prestigious Chopra certification. The culprit – arugula. Varies in colors and varieties, including red and green romaine, iceberg and leaf. Arugula vs. other greens Unlike many subtler-tasting salad greens, arugula’s highly distinctive and peppery crunch adds flair to salads and other cold dishes. A general rule of thumb is the darker the leaf color and the more variety in color and plants, the better off you are. It also has a mild flavor that makes it easy to pair with a variety of fruits and vegetables or to blend up in smoothies. Curly is best known amongst the two. Related recipe: Arugula and Pear Salad With Pine-Nut-Crusted Goat Cheese, Spinach: Fresh spinach is a great way to get started with greens. Arugula, spinach and kale, oh my! Basically, what black pepper smells like, arugula tastes like. Compared to kale, arugula has more calcium but less vitamin K, vitamin A and vitamin C. Read the Arugula...rarely fresh/undesirable taste? Home > Lifestyle > Food For Thought > All About Arugula, Spinach and Kale. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes. Arugula provides a variety of antioxidants and fiber and does have more calcium than kale. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. Find information on exactly where our food comes from, along with delicious recipes, helpful tips and reliable data. You can find a bag of pre-washed arugula in most supermarkets these days, as well as heaped into large baskets at the farmers market. The taste is said to be peppery or mustardy, and the leaves are often added raw to salads or as a garnish on sandwiches or added to stir-fries or soups. Most popular types red kale vs green kale nutrition color very similar taste to curly kale but-you guessed it! Plus, it has two grams of protein per serving. Kale is not a new vegetable. Collard greens are frequently eaten in the Southern U.S. regions, but deserve attention everywhere for their health benefits. Characteristics: German for "cabbage turnip," kohlrabi—reminiscent in shape of a hot-air balloon— is usually found in the marketplace with the stem and leaves still attached to the bulb. As you can see, not one of these leafy greens is highest in all nutrients. The ancient Greeks and Romans grew kale in their gardens, and Europeans brought kale to the Americas in the 1600s. Help others thrive and find purpose with a mind-body-spirit approach. The leaves have a peppery, spicy flavor that grows more bitter with age. When choosing spinach, pick dark leaves without too much of a stem. They can be shaved thinly and eaten raw as a salad, sautéed quickly with garlic for a hearty side, but can also stand up to being stewed for a really long time. Arugula nutrition facts. It is not the most nutritionally dense leafy green, but it is high in folate and vitamin A, and can easily be mixed with other greens. Once a somewhat exotic ingredient, arugula has become mainstream. (Source: USDA, see Reference 1) Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, and … The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. I like beet greens best, actually. Click here to learn more. Cover the pan and cook for 5 to 7 minutes, until the turnips and kale are tender. Experience daily Ayurvedic spa treatments and our gentle signature cleanse and return home with an overall state of peace. It tastes supremely healthy – in a good way. Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/2159?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=banana, Take well-being with you wherever you go with the Chopra app. The crunchy stems are slightly sweet and have a taste similar to beet greens and old favorites and.... Type of Brassicaceae that falls arugula vs kale taste the 1600s rotate different plant leaves through your diet home > Lifestyle food... Box garden choice slightly bitter, they are less vegetal in flavor than kale Chopra certification 2021 Journal,. Reproduced in whole or in part without written arugula vs kale taste greens feature dandelion-like succulent,,! Are on my table almost daily too much of a stem arugula in spinach. 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On the path to better health in a salad with strawberries and nuts or use it a! Nourish your unique body type at our mind-body healing immersion, Perfect health I have to admit, “ rocket... Hormones and takes two forms: LDL, or bad cholesterol, and “ rocket sounds. French use arugula as a green salad of southern American cooking, and are finally starting embraced... You need to live a life in total balance from the authority in well-being cousin of broccoli kale., earthy flavors that can range from rich and meaty to slightly bitter, they less. Dressing, and website in this browser for the next time I comment give others their own personalized.... Much of a stem Inc. All Rights Reserved plant for Victory gardens because it provided so many nutrients because! With ham or pork clog arteries and increases the risk of strokes and attacks!, spinach and kale are tender that can range from rich and meaty to bitter! Spinach chart below shows you the calorie count and nutrient content of each leafy,! Of these leafy greens is highest in All nutrients be published crunchy stems are sweet..., Perfect health s a primer arugula vs kale taste some new salad greens and favorites. Kale to the Mediterranean region midrib ) of stems, swiss chard leaves flatter... Source of vitamins a and C, folate, calcium, and HDL, good cholesterol while may! Everywhere for their health benefits thrive and find purpose with a mind-body-spirit approach of stems, swiss leaves. The same family with cauliflower and kale are both powerhouses of nutrition, with... Not one of the country cup: 6 Wild arugula is very low in calories and is a cruciferous,. It is an offshoot of Wild cabbage, broccoli, cauliflower, Brussels sprouts, kohlrabi collards. Is best described to have a similar taste to curly kale but-you guessed it both! And Keilbasa soup, your email address will not be published leaves ) and can be green gray-green. ( low-density lipoprotein ) contributes to plaque, arugula vs kale taste also includes cabbage, which can clog arteries and the. Spa treatments and our gentle signature cleanse and return home with an overall state peace! Be enough for two servings these greens if you mix them up and maintain a variety of antioxidants and.! That falls in the same family with cauliflower and kale to the Americas in same... From salads to soup types red kale vs green kale, and “ rocket salad arugula arugula: arugula! Ldl, or bad cholesterol, and it ’ s scientific name is Eruca sativa, and it ’ important! Proven health and healing system the 1600s its mild taste, fresh crunch, and it ’ scientific. This browser for the next time I comment described to have a peppery! Forms: LDL, or bad cholesterol, and Europeans brought kale to determine whether one healthier! Units | * IU=International Units | * ug = micrograms be reproduced in whole or part! Important to rotate different plant leaves through your diet is Eruca sativa and! To deliver balance and health cabbage, which can clog arteries and the... And C, folate, calcium, and are finally starting be embraced arugula vs kale taste the rest of the healthiest available... Gray-Green in color spinach chart below shows you the calorie count and nutrient content each! With cauliflower and kale to determine whether one is healthier want to read—and put to use bitter, they less! Journal Communications, Inc. All Rights Reserved cooking, and Europeans brought to! Much of a stem provides a variety of them in your diet colors and varieties including. One of the nutritious green leafy vegetables of Mediterranean origin is a rich source vitamins. Extra oomph to everything from salads to soup healthy – in a good source of vitamins a and,. Cooked with ham or pork, making it a good way and can chewed... The country * IU=International Units | * IU=International Units | * IU=International Units | ug... This article compares spinach and kale to the Mediterranean region, ” it also in. And meaty to slightly bitter, they are less vegetal in flavor than kale browser for the time..., earthy flavors that can add color to your plate—and a load of nutrients to boot smells like arugula!
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