Short answer: sprouts are germinated seeds grown in water and eaten whole in 2 to 5 days. Microgreens are seedlings grown in soil or on a mat with light and cut above the roots in 7 to 21 days. Sprouts are faster and need less gear. Microgreens have more leaf, more flavour and a lower food-safety risk. Grow both if you can.
Microgreens vs sprouts at a glance
| Sprouts | Microgreens | |
|---|---|---|
| Grown in | Water only, in a jar or tray sprouter | Soil, coco coir or a grow mat |
| Light | Not needed | Needed after blackout |
| Time | 2–5 days | 7–21 days |
| What you eat | Seed, root and shoot | Stems and leaves, cut above the roots |
| Taste | Crunchy, mild, fresh | Stronger, closer to the grown plant |
| Gear | Jar and mesh lid | Trays, soil or mats, light |
| Food safety | Higher risk; cook for higher-risk groups | Lower risk; still grow cleanly |
| Yield | High per gram of seed | Lower per gram, more leaf |
How sprouts are grown
Sprouts grow in a jar or tray with water only. You soak the seed, drain it, and rinse it twice a day. In 2 to 5 days, the seed grows a root and a small shoot. You eat the whole sprout. See the step-by-step sprouting guide.
How microgreens are grown
Microgreens grow in a tray of soil, coco coir or a grow mat. After a few days in the dark, they move into light and grow stems and seed leaves. You cut them above the soil in 7 to 21 days. See the step-by-step microgreens guide.
Nutrition: microgreens vs sprouts
Both are nutritious, but in different ways.
- Sprouts keep the seed's stored nutrients. Some are very high in particular compounds. For example, broccoli sprouts are known for glucoraphanin, which becomes sulforaphane.1
- Microgreens grow leaves in light, so they build vitamins and pigments. A USDA study of 25 microgreens found many were higher in some vitamins and carotenoids per gram than mature leaves.2
The best choice is variety. A jar of sprouts and a tray of microgreens complement each other well. For a focused comparison, read broccoli sprouts vs broccoli microgreens.
Food safety: microgreens vs sprouts
Sprouts grow in warm, wet conditions that also suit bacteria, and you eat the seed and root. That's why the FDA says higher-risk groups (young children, pregnant people, older adults and anyone with a weakened immune system) should not eat raw or lightly cooked sprouts. Health Canada advises everyone to cook sprouts.34
Microgreens grow with more airflow and are cut above the soil, so the risk is generally lower. Clean trays, good seed and good drainage still matter.4
Same seed, two crops
| Seed | As sprouts | As microgreens |
|---|---|---|
| Broccoli | 4–5 days, mild | 7–12 days, mild and leafy |
| Radish | 4–5 days, hot | 10–12 days, hot and crisp |
| Peas | 2–3 days, crunchy | 8–10 days as pea shoots |
| Sunflower | 1–2 days (hulled) | 8–10 days (in shell) |
| Alfalfa | 4–5 days, the classic | Rarely grown as microgreens |
| Basil, chia | Plate only, gel seeds | Grow well as microgreens |
Which should you grow first?
- You want food this week: start with sprouts. Try mung beans or lentils.
- You want flavour and leaf: start with microgreens. Radish or sunflower are easy.
- You're cooking for a higher-risk person: grow microgreens, or cook your sprouts.
Browse sprouting seeds and microgreen seeds to pick your first crop.
Frequently asked questions
Are microgreens healthier than sprouts?
Neither is clearly healthier overall. Sprouts are higher in some compounds, like glucoraphanin in broccoli sprouts. Microgreens grow leaves in light and build more of some vitamins and pigments. Both are nutritious. Eating a variety is the best approach.
Are microgreens safer than sprouts?
Microgreens are generally lower risk. Sprouts grow in warm, wet conditions that also suit bacteria, and you eat the seed and root. Microgreens grow with more airflow and you cut them above the soil. Clean growing still matters for both.
Can I use the same seeds for sprouts and microgreens?
Often, yes. Broccoli, radish, kale, peas, sunflower and many others work as both. Gel-forming seeds like chia and basil work better as microgreens or plate sprouts.
Which is easier to grow?
Sprouts are easier and faster. All you need is a jar, a lid and seed. Microgreens need a tray, soil or a mat, and light, but they're still easy for beginners.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. PNAS, 1997. Link
- Xiao Z, Lester GE, Luo Y, Wang Q. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of Agricultural and Food Chemistry, 2012. Link
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
- Health Canada. Food safety tips for sprouts. Link
