Arugula is more nutritious and has more health benefits than common iceberg lettuce, but has considerably lower levels of the antioxidants beta-carotene, vitamin A and lutein than romaine lettuce. Arugula's high antioxidant glucoerucin content was unknown in the 1970s, when an Italian lettuce marketed as "ruchetta" in continental Europe and "rocket" in England was introduced to the American market as arugula. Gourmet restaurant chefs quickly adapted their specialty salads to include arugula as a piquant novelty, even though kitchen prep demanded several washings to remove gritty soil.
Arugula Nutrition
One cup of chopped arugula contains 5 calories, 0.52 g of protein and 0.73 g of carbohydrates. A few minerals are present in small amounts, including 32 mg of calcium, 0.23 mg of iron, 9 mg of magnesium, 10 mg of phosphorous, and 74 mg of potassium. A 1 cup serving also contains 3 mg of vitamin C, 285 mg of beta-carotene, 475 IU of vitamin A, 19 mcg of folate, 3 mg of choline, 711 mcg of lutein and 11 mcg of vitamin K. For perspective, the Recommended Daily Allowance of vitamin A is 5,000 IU and although there is no recommended allowance for lutein, over-the-counter full-spectrum multivitamins include 250 mcg.
Arugula Benefits Compared to Iceberg
Arugula is tastier and more nutritious than iceberg lettuce. Iceberg is an American standard, developed in the 1920s by California growers who wanted to reach East Coast markets with vegetables that could survive the trip in iced boxcars. Iceberg is similar to arugula in calories and protein, but iceberg has 70 percent less calcium, 50 percent less magnesium, 40 percent less beta-carotene, 60 percent less vitamin A and 80 percent less lutein. In other vitamins and minerals, the two lettuces are similar.
Arugula Compared to Romaine
Lettuces with more deeply pigmented leaves have more health benefits than lettuces with pale leaves. Although romaine is no match for the peppery taste of arugula, romaine's dark leaves considerably outshine arugula in nutrition. Although they are similar in calorie and protein content, romaine has 4,094 IU of vitamin A compared to arugula's 475 IU, plus 2,456 mcg of beta-carotene compared to 285 mcg, and 1087 mcg of lutein compared to 711 mcg. In other vitamins and minerals, the two lettuces are similar.
Arugula and Antioxidants
Arugula is a member of the Brassica family, the cruciferous vegetables that include broccoli, brussels sprouts, kale, cabbage and cauliflower. Like all Brassicas, arugula contains polyphenol antioxidants, including glucoerucin and flavonoids, which prevent tissue damage by scavenging free radicals. However, the high amounts of glucoerucin in arugula supplements are extracted from the seeds, rather than the leaves used in salads.
References
- "The United States of Arugula: How We Became a Gourmet Nation"; David Kamp; 2006
- USDA Nutrient Database for Standard Reference
- "Movable Feasts: The History, Science, and Lore of Food"; Gregory McNamee; 2007
- "Around the World of Food: Adventures in Culinary History"; John A La Boone III; 2006
- "Herbal Supplements: Efficacy, Toxicity, Interactions with Western Drugs, and Effects on Clinical Laboratory Tests"; Catherine A. Hammett-Stabler; 2011
- "Food and Chemical Toxicology"; Arugula Seeds (Eruca Sativa) Possess Antioxidant Activity and Exert a Protective Effect; M. Sarwar Alam; June 2007
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