What is the difference between sprouts and microgreens?
Although both sprouts and microgreens come from the same seeds, they develop in different ways
Spires
- Cultivation: Sprouts are grown in a moist environment without soil, typically in a glass or tray with water. They germinate quickly and are ready to eat in 3-7 days.
- Appearance: Sprouts consist of a small stalk with cotyledons and are eaten as a whole plant, including the root.
- Flavour and texture: They are crunchy and slightly sweet or nutty, depending on the seed variety.
Micro greens
- Cultivation: Microgreens are grown in soil or other growing medium and allowed to develop their first set of leaves. They are typically harvested after 7-21 days.
- Appearance: Microgreens have longer stems and real leaves, but the roots are not edible.
- Flavour and texture: The flavour is often more intense and varies from mild and sweet to sharp and spicy.
Nutritional value - Which one is the healthiest?
Both sprouts and microgreens are known for their high nutritional content, but research shows that microgreens often have an advantage.
Nutrients in sprouts:
- Rich in vitamin Cenzymes and antioxidants.
- Good source of protein and easily digestible amino acids.
- Contains enzymes that can improve digestion.
Nutrients in microgreens:
- Contains up to 40 times more vitamins and minerals than ripe vegetables.
- High content of beta-carotene, vitamins K, E and C.
- Many varieties have high levels of antioxidants and polyphenolswhich can protect against inflammation and disease.
| Nutrient | Spires | Micro greens |
|---|---|---|
| Vitamin C | Loud | Very high |
| Vitamin K | Low | Loud |
| Fibre | Low | Loud |
| Protein | Loud | Moderate-high |
| Antioxidants | Moderate | Very high |
👉 Winner: Microgreens, as they are generally higher in vitamins and antioxidants.
How are they each used in cooking
Both are incredibly versatile and can be used in many dishes, but there is a difference in texture and flavour profile.
How to use sprouts:
- Perfect in sandwiches, wraps and pita bread.
- Good in smoothies for extra nutrition without changing the flavour.
- Can be used in salads for extra crispness.
- Often used in Asian cuisine like wok and pho.
How to use microgreens:
- Sum topping on salads, bowls and soups.
- Gives flavour and nutrition to Egg dishes and omelettes.
- Can be used for pesto or other fresh dips.
- Looks decorative on Gourmet dishes and sandwiches.
👉 Winner: Tie - both can be used widely, but microgreens have a stronger flavour profile and are often more visually appealing.
4. Which is the easiest to grow?
If you want to grow your own fresh vegetables at home, both sprouts and microgreens are great options. But which one is the easiest to succeed with?
| Factor | Spires | Micro greens |
|---|---|---|
| Growing time | Fast - ready in 3-7 days. | Takes longer - ready on 7-21 days. |
| Cultivation method | Grown without soil, typically in a glass or tray of water. | Grown in ground or other growing medium such as coconut fibre or hemp mat. |
| Equipment | Only requires glass, strainer or sprouting tray. | Requires tray, soil/growing medium and light. |
| Light requirements | No light needed - sprouts grow in the dark. | Requires natural light or grow lights for optimal growth. |
| Space requirements | Very space efficient - can be grown in the kitchen. | Requires a little More space due to the growing medium and light requirements. |
| Nutritional content | Good source of Vitamin C, enzymes and protein. | Contains up to 40 times more vitamins and antioxidants than adult vegetables. |
| Risk of bacteria | Highas they are grown in a humid environment and need to be rinsed several times a day. | Lowas they grow above ground and are more resistant to bacteria. |
| Maintenance | Requires daily rinsing to avoid mould and bacteria. | Requires less maintenance than sprouts, but needs even watering. |
| Harvest method | Eating out Whole plant incl. root. | Cut above ground The roots are left behind. |
👉 Winner: Spires - They are faster and easier to grow without the need for soil or light. But if you're willing to invest a little extra time and space, microgreens offer higher nutritional value and greater flavour variety.
Should you choose sprouts or microgreens?
Your choice depends on what you prioritise - time, nutrition, taste or convenience.
- Select sproutsif you want a quick, easy-to-grow and crunchy addition to your diet. They're rich in enzymes, protein and vitamin C, and you can harvest them in just a few days without using soil.
- Select micro greenIf you want a more nutritious and flavourful superfood with a higher content of vitamins and antioxidants. Although they require a little more time and care, you get a much more versatile ingredient for your dishes.
- Cultivate bothif you have the space and the desire! Sprouts can give you quick results, while microgreens can give you a deeper flavour experience and a wider range of nutrients.
Conclusion
Both sprouts and microgreens are excellent choices for a healthy lifestyle. If you want a quick and easy solution, sprouts are perfect. If you want to invest a little more time for a more intense flavour and higher nutritional content, microgreens are the obvious choice.
Either way, both are great ways to add freshness, vitamins and minerals to your diet. And the best part? You can grow them at home all year round!
🌱 What do you prefer - crispy sprouts or flavourful microgreens? Share your experience with us!
