Both sprouting and microgreens are superfoods (the praise of which is started by due to rich nutrients and health benefits) for health and nutrition. Packed with vitamins, minerals, and antioxidants, sprouts make great additions for those wanting to fill their diet with nutrient-dense food. But between the two, it begs the question: Which is more nutritious — sprouts or microgreens? What You Will Learn This article discusses the differences, nutritional values, health benefits, and best-cooked methods to eat the two.
Sprouts are the germinated seeds from legumes, grains or vegetables. They are harvested at a very young phase, usually 3–7 days after soaking water, before the leaves start to grow. Sprouting increases their nutritional value and helps with digestion.
- Legume Sprouts — Mung beans, lentils, chickpeas, soybeans.
- Grain Sprouts – Wheat, barley, quinoa, brown rice.
- Vegetable Sprouts – Broccoli, radish, alfalfa or mustard seeds.
- Sprouts from nuts and seeds – sunflower, flax seeds, and chia seeds.
Sprouts are full of important nutrients, such as:
- Vitamins: A, C, K and B-complex vitamins (for example: folate and riboflavin).
- Minerals: Include iron, magnesium, calcium, potassium and zinc.
- Protein: Rich in amino acids, so they’re a good source of plant-based protein.
- Fiber: Aids digestion and gut health
- Enzymes: Assist in digestion and help break down food.
- Antioxidants: they lower oxidative stress and inflammation.
- Enhances digestion: Rich in enzymes which aids gut health
- Regulates Blood Sugar: It helps in stabilising glucose levels.
- Heart Health Booster: Lowers bad cholesterol (LDL), increases good cholesterol (HDL).
- Boosts Immune System: [Contains vitamin C and antioxidants.
- Rich in Fiber and Aids in weight loss: Very few calories and makes you feel full for a longer time.
- Detoxifies the Body: Sprouts aid in cleansing the liver and eliminating toxins.
Microgreens are vegetable or herb seedlings harvested 7–21 days after germination. Sprouts are grown in water; microgreens are grown in soil or hydroponic systems and need sunlight to grow. They are bigger and more mature than sprouts, as they are harvested once the first true leaves form.
- Leafy greens: Spinach, kale, lettuce, Swiss chard.
- Cruciferous Vegetables: Mustard, radish, broccoli, cabbage.
- Herbs: cilantro, basil, parsley, dill.
- Legume Microgreens: Pea shoots, chickpea greens, and lentil greens.
Microgreens contain highly concentrated nutrients, such as:
- Vitamins: A, C, E and K (usually more so than in adult vegetables).
- Minerals: Iron, potassium, calcium and magnesium.
- Chlorophyll: A detoxifying and immunity-boosting powerhouse.
- Phytonutrients & Polyphenols: Protect chronic diseases.
- Very Antioxidant & Inflammation Reducer: Good for your health.
- Supports Heart Health: Reduces blood pressure and promotes circulation.
- Improves Eyesight: Being rich in lutein and zeaxanthin keeps vision problems at bay.
- Enhances Brain Function: Aids memory and cognitive function.
- Detox Helper: Chlorophyll assists in cleaning the blood and liver.
- Deliver Skin and Hair benefits: Antioxidants slow down the aging process and help your hair to grow.
- Boosts Bone: It is high in vitamin K, which is important for bone density.
| Nutrient | Sprouts | Microgreens |
|---|---|---|
| Vitamin C | High | Higher |
| Vitamin A | Moderate | Very High |
| Vitamin K | Moderate | Very High |
| Protein | High | Moderate |
| Fiber | Low | High |
| Antioxidants | High | Extremely High |
| Chlorophyll | Low | High |
| Minerals (Iron, Calcium, Magnesium) | Moderate | High |
| Enzymes for Digestion | Very High | Moderate |
Microgreens have more vitamins, minerals, and antioxidants than sprouts, although both kinds are very healthy. Microgreens are one of the most nutrient-dense foods around; studies show they have 4–40 times as many nutrients as mature greens. However, since sprouts have more enzymes that makes them really helpful in digestion.
Microgreens are considered the best choice because they are high in antioxidants, vitamins, and minerals. Other people who are concerned about digestive health and protein intake may find that sprouts are more beneficial.
Both sprouts and microgreens are extremely healthy and should be incorporated into a healthy diet. But microgreens are the way to go if you want more concentrated nutrients and antioxidants. Conversely, if you want something easy to digest, needing enzyme support and a fast growing solution, sprouts are a great choice.
The bottom line: The best thing you can do is include both in your diet to receive the full nutritional benefits. Eating sprouts and microgreens is simple and adds their distinct health benefits to your plate for the good of your overall health. Whether sprouts or microgreens, both are great methods of gaining a healthier lifestyle!