Exploring the Differences: Sprouts versus Microgreens

Sprouts and microgreens are an amazing way to get nutrient-dense foods onto your plate. These two foods have some slight differences, from how to grow them to what you use them for in the kitchen. Both are tiny vegetable plants that pack a nutritional punch, but they have distinct differences. In this article, we will explore the differences between sprouts and microgreens and help you learn how to easily grow these superfoods in your own home.

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What are Sprouts?

Sprouts are the young, germinated shoots of various seeds. The most commonly talked about plants for sprouting are beans, alfalfa, or broccoli, there are many more that are often sprouted. Some other plants you might enjoy sprouting including lentils, radishes, wheat, mustard, and clover. In reality, if you like the flavor of a plant and want to add a big boost of nutrition or are unable to wait until the entire plant grows (often 90-120 days), you can easily add the flavor by sprouting the seeds instead of planting them in your garden. They are typically grown in water and harvested within a few days. Sprouts are known for their crisp texture and mild flavor, making them a popular addition to salads, sandwiches, or stir-fries.

Sprouts are incredibly easy to grow at home, requiring minimal equipment and space. To grow sprouts, start by soaking the seeds for 8-12 hours, or overnight, depending on the seed. Cress and mustard are seeds that require no soak time. With these seeds you simple moisten them adequately with water to start the sprouting process. Other seeds, like soybean, require a longer soak time of up to 24 hours. Once moistened or soaked, transfer them to a sprouting tray or jar with a mesh lid to allow airflow. Rinse the sprouts two to three times a day at six to eight hour intervals to keep them hydrated and remove any potential bacteria. Rinsing ensures they remain moist, but always drain the water to ensure they are not waterlogged. Within a few days, you’ll have fresh, crunchy sprouts ready to enjoy.

One of the main benefits of sprouts is their nutritional value. During the sprouting process, the seeds release enzymes that increase nutrient availability and make them easier to digest. Sprouts are rich in vitamins, minerals, and enzymes, making them a fantastic addition to a healthy diet. They are particularly high in vitamin C, folate, and fiber, which support immune function, cell growth, and digestion.

How to Choose the Best Sprouting Tray

From my quick search on Amazon, there isn’t the sprouting tray I have. It was purchased before I left for college so there’s a good chance it’s not even made anymore. If I find it online or in stores anywhere, I will link the one I have. In the meantime, I found this stainless steel sprouting tray that, if I were to purchase one now, I would get. Here are features to consider when choosing a sprouting tray and, specifically, my reasons for choosing this one over some of the plastic ones I’ve seen:

1. It can handle small seeds. When choosing a sprouting tray, determine what types of seeds you want to sprout and then consider the size of the seeds you’re sprouting as well. Sprouting small seeds like chia, clover, cress, mustard, etc will require much smaller holes than the larger mung beans, peas, wheat, etc. Look at the size of the holes to ensure that seeds won’t come out with the water as you rinse them in your sink.
2. It will be easily to apply water evenly to the entire tray. Some sprouting trays only allow water to penetrate down the sides or allow most of the water to rinse through the middle while neglecting the sides. Look for a sprouting tray that will rinse evenly all the seeds. Save yourself the time of having to open the tray(s) to rinse everything and don’t risk losing seeds down your kitchen sink as you’re sprouting.
3. This looks like a high quality tray that will last a lifetime with many perks. It looks easy to clean between sprouting and it also has a bottom tray that can catch any dripping water. Along with catching any water between rinsing, which saves time as you don’t have to wait a few extra seconds to let it drip dry before placing back into the fridge or on your counter, the bottom basin is an easy place to start the sprouts during the soaking process. There are so many perks to this tray.

Where to get Sprouting Supplies

True Leaf Market is one of my favorite local places to purchase sprouting seeds and materials. You can pick up your seeds and sprouting tray in SLC or have them shipped to you. I love their large selection of seeds and have also purchased a fermenting kit from them as well.

Believe it or not, my local Dollar Tree also has seeds for sprouting. Any seeds you can find, as long as they aren’t toasted or pre-treated with chemicals or coatings to help them sprout easier or quicker, would be acceptable for sprouting in the home. See this Harris Seeds guide for more in-depth information on treatments seeds can undergo to help you determine what you and your family want to use.

What are Microgreens

Though similar, there are a few differences between microgreens and sprouts. Microgreens are more mature than sprouts but younger than fully grown plants. These tiny greens are harvested around 7-14 days after germination when the first set of true leaves appears. They come in a variety of flavors, textures, and colors, ranging from earthy to spicy or sweet, and often resemble small versions of their mature counterparts. Microgreens are commonly used as garnishes, toppings, or in sandwiches and salads to add a burst of freshness.

What can be Grown as a Microgreen

Start by selecting the seeds of your choice. There are so many countless options. Just take a look at one of my favorite places, True Leaf Market, to see the variety of choices. The options are literally endless. Choose your favorite herb, fruit, vegetable, grain, or edible flower (some flowers are toxic, so please research before growing and ingesting floral microgreens) and it can be grown and consumed as a microgreen. Here is just a small list of some of the seeds you can use as microgreens.

• Vegetables
  • Kale, Arugula, Kohlrabi, Lettuce, Swiss chard, Cabbage, Onion, Cauliflower, Spinach
• Grains
  • Amaranth, Quinoa, Wheat (also referred to as wheatgrass once it has sprouted)
• Herbs
  • Parsley, Basil, Shiso, Fennel
• Flowers
  • Nasturtium, Chrysanthemum, Lupine

There are a few plants that will not work as a microgreen, including tomato, pepper, eggplant, and potato. These plants contain alkaloids which is unsafe to consume in large amounts. These plants will simply have to be grown to their mature size and the fruit of the plant eaten with a handful of other microgreens as a garnish.

How to Grow Microgreens at Home

Growing microgreens at home is a rewarding and straightforward process. Gather your materials, a lot of which might already be in your home if you garden, and you’ll be enjoying microgreens in no time.

Supplies for Growing Microgreens

• Tray
  • For years I have purchased and repurchased and thrown away the cheap black plastic trays. When investing in a tray for microgreens or really any gardening/seed starting, please invest wisely. Although more expensive, these trays from Boot Strap Farmer are well worth every penny as they will last forever. They are the perfect depth (1.25″) for microgreens, and are strong enough to be moved around with one hand without bending and breaking. If you’ve purchased the more widely-available, flimsy black tracks you know how easily they break by the end of a growing season or two.
  • While you can easily grow microgreens in one of the trays above, I like to have two types of trays. One with hole and one without holes. For my set up, I like to have these 5″x5″ mini trays with holes so I can do a variety of microgreens and keep them separated by seed type or start date. This allows for prepping a small batches quickly and in amounts my family can use weekly. When using both types of trays, trays with- and without holes, watering becomes very simple and fast. Simply keep the smaller microgreen trays with holes inside the large microgreen tray without holes and water daily, or as needed in your environment, by pouring water into the larger tray. The microgreens will soak up all the water they need from the roots. Bottom watering is helpful for the sprouting seeds to prevent disturbance by a large amount of water washing the roots from the growing medium and you won’t need a special watering can to softly water the plants. If any water remains after a five to ten minutes, simply pour the water out of the bottom tray.
• Clear Humidity Dome
  • If you don’t already have one of these or you want to keep costs down these can be lower priority. Clear plastic wrap over the tray will also do the trick to keep your seeds moist while they germinate to improve germination rates. If you plan to do a lot of microgreens, the convenience of having a clear plastic tray will be worth the investment.
• Growing Medium – Choose 1
  • Hydroponic Growing Sheet
    • I recently purchased some microgreens from the store and noticed there was a white sheet at the bottom of the container to which the tiny plants were attached. After having soil get into my food from my homegrown microgreens with coconut coir, I’ve decided grow mats are a convenient way to grow microgreens.
  • Potting Soil Mix or Coconut Coir
    • If choosing coconut coir, keep in mind you will want the smooth, compressed type of coconut coir. There are several types of coconut coir. Avoid any that include the words “husk” or “chips” or that appear to have big chunks of coconut in them. I often use coconut husk chips as bedding for my worms so there are uses for the product, but microgreens require the smooth, compressed bricks to make growing microgreens easier.
• Seeds
  • Choose any seeds you want. The package doesn’t have to specifically say “microgreens” on it, so look for the least expensive packet of seeds for the microgreens you want to grow. As long as the seed hasn’t been toasted, pretreated (look for words like primed, coated, or treated) it is generally safe to use for the purpose of microgreens. See this Harris Seeds guide for more in-depth information on treatments seeds can undergo to help you determine what you and your family want to use. I’ve used seeds (quinoa, flax, wheat) from the bulk department at my local Smith’s and WinCo grocery stores as a less expensive way to grow plants, either as microgreens or to sow in my garden.
• All-in-One Kit
  • I first started with microgreens using a little Back to the Roots kit found at Smith’s Marketplace, Walmart, and Target to name a few. They have everything you need for an easy, quick start on microgreens. I’ve used these several times and have found that you can easily reuse the soil and cardboard tray for a couple of rounds of seeds. They also have a new-to-me ceramic tray that would fit perfectly on my windowsill.

Getting Started with Microgreens

Once you have your materials, fill a tray or container with a thin layer of moistened potting soil or hydroponic growing sheet and sprinkle the seeds evenly across the surface. Lightly press the seeds into the growing medium and mist lightly with water. Place a cover, either plastic wrap or a clear plastic tray cover, over the tray to help keep in moisture and thus improve germination. Place the tray in a well-lit area, ensuring it receives adequate sunlight. For me, this is my west facing kitchen window. Most south- or west-facing windows should provide adequate light. Water the microgreens daily to keep them moist, and within a week or two, you’ll have vibrant, flavorful microgreens ready to harvest. Harvest the microgreens when they have grown past the cotyledon leaves, the first set of leaves that look very generic, into their first set of true leaves, which are the second set of leaves that look like the plant. Use a pair of clean scissors to cut the greens just above the growing medium, whether soil or hydroponic mat. If growing in soil, rinse the harvested microgreens and pat them dry before incorporating them into your meals.

Microgreens with Home-Made Meals

At my home, the microgreens tray comes to the table for a fresh, cut-to-order garnish for family meals. Each person gets to either cut their own, which the kids really enjoy, or be served a generous helping. Whatever isn’t used for that meal gets put back in the windowsill to be used the following meal. Because they are used fresh at the table, I often skip the rinsing of the microgreens which is why I prefer the growing sheets over the soil. It can be difficult to avoid getting soil along with the microgreens when they’re grown in soil so I’ve occasionally had a little undesirable “flavoring” with my meals. If it’s not easy around dinner time, it doesn’t happen. Find how to make it easy for you and your family to make sure it happens. A little investment in time and money will pay big dividends in the nutrients you add to your table and microgreens are the fastest (besides sprouts) way to add a big burst of flavor and health.

Microgreens can be added to literally any meal, at least at my house. Garnish your casseroles with a little cheese AND a little greens. Throw in a little of your freshly-grown greens into tacos or fajitas. Top your rice bowl or canned tomato soup with an extra burst of nutrition and flavor. Use them in from-scratch meals or even add some to your hamburger that you had delivered on a busy night. However you use them, they are sure to add flavor and increase the health of your meal.

What ways do you use your microgreens? Tell me in the comments below.

A Note about Grow Lights for Microgreens

Unless you plan to grow more microgreens than will fit near your window, a lighting system isn’t necessary. Be aware that providing lights near sprouting seeds is desirable when starting plants that will eventually be placed in the garden. Adequate light prevents stretching and ultimately weak seedlings, however microgreens are used before the seedling has its first set of true leaves so there is no need to ensure a sturdy stem. We are only interested in their nutritive value at this point.

Culinary Uses of Sprouts and Microgreens

Both sprouts and microgreens offer versatility in the kitchen, allowing you to enhance the flavor and visual appeal of your dishes. Sprouts are commonly used in salads, sandwiches, wraps, and stir-fries. Their mild flavor and crisp texture make them a refreshing addition to any meal. They can also be blended into smoothies or used as a topping for soups or Buddha bowls.

Microgreens, on the other hand, are often used as garnishes or to add a pop of color to a dish. They can be sprinkled over salads, soups, or avocado toast to provide a burst of freshness and visual appeal. Microgreens can also be incorporated into sandwiches, wraps, or used as a bed for grilled proteins or roasted vegetables. Their delicate texture and concentrated flavor make them a delightful addition to any culinary creation.

The best part of growing your own sprouts and/or microgreens is having home-grown produce (can we call it that?) to add to your meals all year round. Whether it’s hot or cold, inside your house has the perfect growing conditions to always be growing a new and very quick crop to add to any meal. You never have to go without an organically grown and fresh garnish packed with nutrients to enhance your dinner aesthetically and nutritionally.

Health Benefits of Sprouts and Microgreens

Both sprouts and microgreens offer numerous health benefits due to their high nutrient content. Sprouts are rich in vitamin C, a powerful antioxidant that supports immune function and collagen production. They also contain folate, which is essential for cell growth and development. Additionally, sprouts are a good source of fiber, aiding in digestion and promoting satiety.

Microgreens are packed with vitamins, minerals, and antioxidants. They are an excellent source of vitamin K, which plays a crucial role in blood clotting and bone health. Additionally, microgreens contain significant amounts of vitamin C, beta-carotene, and other antioxidants, which help protect against chronic diseases and support overall well-being.

Including sprouts and microgreens in your diet can help boost your nutrient intake and provide a variety of health benefits. Whether you choose sprouts for their mild flavor or microgreens for their concentrated nutrients, both options offer a delicious and nutritious addition to your meals.

Quick Review of Sprouts and Microgreens

SPROUTS	MICROGREENS
Ready to Use in 3-5 days	Ready to Use in 7-14 days
Requires Water + Growing Container	Requires Water + Tray + Growing Medium
Great for Stir-Fry, Salad, Wraps,	Great for Garnishes, Salads, Soups, Sandwiches
Known for their Crisp, Crunchy Texture	Adds Flavor to Meals
Requires Soaking Seeds (Not all seeds need soaking)	Requires Sunny Window (or Grow Lights)
Great Nutritional Value	Great Nutritional Value
Easy to Add to Any Meal	Easy to Add to Any Meal

Choosing between Sprouts and Microgreens

When it comes to choosing between sprouts and microgreens, several factors come into play. Consider your growing preferences. Both sprouts and microgreens are easy to grow with relatively little cost. Sprouts are quicker but require a minute or two of time a few times a day. Microgreens require a window or a source of light and take at least a week to grow. If you enjoy a milder flavor and crisp texture, sprouts may be the right choice for you. On the other hand, if you prefer a more concentrated flavor and delicate texture, microgreens might be the better option.

Ultimately, the decision between sprouts and microgreens comes down to personal preference, culinary uses, and nutritional goals. Experiment with both options to discover which one aligns best with your lifestyle, taste buds and dietary needs. Have fun with different seeds and try your hand at both sprouts and microgreens to discover your preferred flavors and textures. From spicy arugula to earthy beet greens, there is a wide range of options to suit every palate.

Here’s to hoping you enjoy them as much as we do!