If you want to start growing your own food, sprouts and microgreens are great options because they do not require a lot of space. In addition to being packed with nutrients, sprouts and microgreens share many similarities. In fact, some people even use “sprouts” and “microgreens” interchangeably. However, the terms microgreen and sprout describe distinctly different food items.
Although microgreens and sprouts can be grown from the seed, they are distinctly different. Sprouts are germinated seeds that are consumed before they mature into plants. In contrast, microgreens are harvested before the true leaves form.
Sprouts and microgreens are similar in many ways. For example, they are both harvested during the early stages of growth. However, there are some notable differences.
Differences Between Sprouts and Microgreens
One of the most significant differences between sprouts and microgreens is how they grow. Sprouts only need water to grow. However, microgreens need to be grown in a growing medium. Some types of microgreens prefer to be grown in soil while others prefer to be grown hydroponically on a growing mat.
Unlike microgreens, sprouts do not require a light source to grow. This is because sprouts do not need to perform photosynthesis in order to continue growing. There are actually a few types of microgreens that do not require light to grow. For example, popcorn shoots are grown in the dark for the entirety of their growing cycle.
Because microgreens are harvested later in the growing cycle, they also take longer to grow. Depending on what type of microgreen you are growing, microgreens are generally ready to harvest 7-30 days after sowing the seed. Most types of microgreens are ready within 8-12 days. In contrast, sprouts are ready to consume in 3-5 days.
Although microgreens take longer to grow, they are generally less work. To properly grow sprouts, it is important to wash them several times a day. In contrast, you only need to check on microgreens once to a day to see if they need water.
Nutrition
In general, microgreens are considered to be more nutritious than sprouts. In part, this is because microgreens have had the opportunity to undergo photosynthesis so chlorophyll has been created. Chlorophyll is packed with vitamins and nutrients. However, sprouts are still very nutritious.
Sprouts are easier to digest than seeds. They are also good sources of protein, vitamins, and minerals. Sprouts also contain a substance known as sulforaphane which has indirect antioxidant properties as it strengthens the enzymes taking part in antioxidant defense of cells (Shapiro et al., 2001). Finally, sprouts contain phytochemicals which are rich in antioxidants.
Microgreens are also very nutritious and contain more fiber than sprouts. Numerous studies have been conducted to investigate the nutrient content of microgreens. Research conducted at the University of Maryland at College Park has found that microgreens are 4 to 40 times more concentrated with nutrients than their mature counterparts. This high nutrient density is due to microgreens being harvested right after germination when all of the nutrients they need to grow are present. Microgreens also contain antioxidants which help your body fight off various diseases.
Safety
When discussing the nutritional value of food, it is also worth talking about food safety.
Sprouts are grown in a warm, humid environment. Unfortunately, this type of environment also promotes the growth of harmful bacteria such as E. Coli. In recent years, there are have been several reports of foodborne illness resulting from consuming sprouts.
In the United States, there have been 12 reported sprout-related disease outbreaks involving more than 1,500 reported cases of foodborne illness from sprouts since 1995. In February 2020, the Food and Drug Administration (FDA) began an investigation of 39 cases of illness caused by red clover sprouts.
Because of the risk of foodborne illness, it is important to cook sprouts prior to consuming them.
People with weakened immune systems should not eat raw or lightly cooked sprouts. In addition, children, pregnant women, and elderly people should also refrain from eating sprouts.
Eating microgreens is safe. Like any leafy green or vegetable, you should wash microgreens prior to consuming them. However, the risk of foodborne illness when consuming microgreens is much lower than when eating sprouts.
Flavor
Microgreens are packed with flavor and are often used in soups, salads, and sandwiches. In addition, they are often used as a garnish. Although microgreens tend to have the same flavor (but more intense) as their mature counterparts, their texture is different. For example, radish microgreens taste like a spicer version of radish bulbs. Although radish microgreens and radish bulbs have a similar flavor, the texture of radish microgreens is much more pleasant on avocado toast.
Sprouts are also commonly used in soups and sandwiches. They tend to have a crunchier texture than microgreens. Alfalfa sprouts, which is one of the most common types of sprouts grown in grocery stores, have a nutty flavor.
How To Grow Sprouts
You have probably heard of bean sprouts. However, many foods can be sprouted such as quinoa, lentils, peas, radish seeds, and broccoli seeds. Some people even sprout nuts such as cashews, almonds, and peanuts.
The steps below describe the general process for growing sprouts.
- Pour a couple of tablespoons of seeds into a wide mouth Mason Jar.
- Put the sprouting screen on the jar and screw on the canning ring.
- Pour two cups of non-chlorinated water through the screen. Swirl the seeds around and drain the water.
- Fill the jar up again with water.
- In 8-10 hours, dump the water out of the jar. Fill the jar back up with water, swirl the water around, and drain. Then place the jar upside down in a bowl at a slight angle.
- Repeat the fill, swirl, and drain process 2-3 times per day.
- Your sprouts will be ready to eat in 3-5 days.
How To Grow Microgreens
You can grow a wide variety of leafy greens, vegetables, herbs, legumes, or grains as microgreens. Some types of microgreens are more difficult to grow than others. If you are growing microgreens for the first time, I recommend planting radish microgreens. To learn more about radish microgreens, check out my article on how to grow radish microgreens.
The steps below describe the general process used to grow microgreens. Note that this process differs slightly depending on what type of microgreen you are growing.
- First, sanitize your growing tray with warm, soapy water.
- Then sanitize your seeds by soaking the seeds in a mixture of 4 tsp of white vinegar, 4 tsp of food-grade hydrogen peroxide, and 1 quart of water.
- If applicable, soak your seeds.
- Soil – Fill your growing tray with sterile soil (if applicable). Lightly spray the soil surface with water.
- Hydroponics – If you are using a growing mat, pour water into your growing tray and allow it to absorb water. Tilt the tray and pour out any excess water.
- Evenly spread your seeds over the soil or growing mat. Make sure the seeds are not clumped together or piled on top of each other.
- Cover the seeds with another growing tray for the blackout period associated with the microgreens you are producing.
- After the specified blackout period, place the growing tray under your grow lights or by a sunny window. Check your microgreens every day until it is time to harvest and water when necessary.
- Your microgreens will be ready to harvest 7 to 30 days after sowing.