Microgreen and sprout describes two different stages of a plant with their own nutritional benefits, culinary uses, and methods of cultivation Certain plants may have common microgreens and sprouts.
While both are notable for being healthy and may have use in salads and sandwiches, the differences are important to know for those looking to use either in recipes or even grow them themselves.
What are sprouts?
Sprouts come first in the plant's life cycle. They are the stage when the plant first emerges from the seed, and they are eaten with the seed. Sprouts are normally only harvested within six days.
How are sprouts grown?
Sprouts are notable for being easy to grow. Plants grown with the intention of being harvested as sprouts are usually only grown in water, as they don't need as much light or nutrients. They can be grown in a jar, bag, or clear container.
Typically, more care needs to be taken when growing sprouts, because the conditions may also encourage mold. This also extends to them usually being cooked.
How are sprouts eaten?
When eaten, sprouts are still consumed with the seed along with the budding plant. In order to be eaten safely, sprouts will need to be cooked before consumption due to the aforementioned risk of food-borne pathogens.
A few commonly eaten sprouts include alfalfa and various types of bean sprouts. Sprouts can be sautéed, steamed, or used in stir-fry.
What is the nutritional value of sprouts?
Like microgreens, sprouts also have high amounts of nutritional value, containing the nutrients needed to help the plant to grow. The nutritional value is different depending on the plant.
Sprouts are known for being easy to digest and high in fiber. They have a low amount of calories with the high nutrient density.
What are microgreens?
Microgreens are the stage after sprouts, and are harvested when the plant grows its first true leaves. They are not eaten with the seeds and are instead eaten with the stems and leaves. Microgreens typically take one to three weeks to grow.
For more information, see “What are Microgreens?”
How are microgreens grown?
Microgreens are harvested at the stage when the plant begins to absorb nutrients through its roots and through photosynthesis. This means they need to be grown with plenty of soil and light, and healthy soil in order to form strong roots.
Microgreens don't carry the same risk of mold or fungi that sprouts do, though care may still need to be taken for microgreens that are grown in humid environments.
How are microgreens eaten?
Microgreens are eaten with both the stem and the leaves, and unlike sprouts, they are not eaten with the seeds. Microgreens may be used in a number of recipes or even eaten raw as a healthy snack.
Compared to sprouts, they are almost never cooked. Cooking reduces the nutritional concentration in them and may negatively affect the flavor.
Microgreens come in a variety of flavors and textures. Herbal microgreens, like basil, are can be used as an additional flavor or garnish similarly to the fully grown plant. The taste of microgreens comes in many varieties, such as wasabi being spicy and even cantaloupe being rather sweet.
What is the nutritional value of microgreens?
Microgreens are known for their nutritional value and are often used for healthy eating. They have the same nutritional value as the fully grown plant, but their nutrients are far more concentrated due to the plant still growing.
Broccoli microgreens are particularly known for their high nutritional value, and there are microgreens that are high in sulforaphane, antioxidants, fiber, and protein.
For more information and citations, see “What is the health benefits of microgreens?”
