People often use "microgreens" and "sprouts" interchangeably, but they're actually quite different — in how they're grown, how they taste, their nutritional profiles, and even their safety considerations. If you've ever wondered whether the tiny greens on your plate are microgreens or sprouts, this guide will clear things up.
The Short Answer
Sprouts are germinated seeds eaten whole — seed, root, and stem — typically after just 2 to 5 days of growth. Microgreens are young seedlings grown in soil or a growing medium, harvested after the first true leaves develop, usually between 7 and 21 days. You eat only the stem and leaves of a microgreen, not the root or seed.
That difference in age and growing method creates significant differences in flavor, texture, nutrition, and food safety.
How They're Grown
Sprouts grow in water. Seeds are soaked and then kept in a warm, humid, enclosed environment — typically a jar or drum — where they germinate and are rinsed several times daily. The entire process happens without soil and without light.
Microgreens grow in soil or a soilless growing medium (like coconut coir) under light. After the seeds germinate, the trays are moved under grow lights where the seedlings develop their cotyledon leaves and then their first set of true leaves. At Bijou Greens, we grow all of our microgreens in a controlled indoor environment right here in North Jersey, using natural growing mediums and no pesticides.
Flavor and Texture
Sprouts tend to have a mild, somewhat watery flavor with a crunchy, bean-like texture. Think of the mung bean sprouts you find in pad thai or the alfalfa sprouts on a deli sandwich — pleasant but not particularly complex.
Microgreens deliver far more variety and intensity. Radish microgreens have a sharp, peppery kick. Sunflower microgreens taste nutty and slightly sweet. Kale micros carry a mild earthiness, while pea shoots are crisp and refreshingly sweet. That range of flavors is what makes microgreens so popular with chefs and home cooks alike.
Nutritional Comparison
Both sprouts and microgreens are nutritious, but research consistently shows that microgreens have the edge. Because they've had more time to grow and have been exposed to light, microgreens develop chlorophyll and a wider array of phytonutrients, vitamins, and antioxidants.
The often-cited study from the Journal of Agricultural and Food Chemistry found that microgreens contained 4 to 40 times the concentration of nutrients compared to their mature plant counterparts. Sprouts, while healthy, don't achieve that same nutrient density because they haven't yet undergone photosynthesis.
Here's a general comparison:
- Vitamins C, E, and K — Significantly higher in microgreens due to light exposure and chlorophyll development.
- Beta-carotene — Abundant in microgreens, especially broccoli and kale varieties. Minimal in sprouts.
- Protein — Comparable, though sprouts from legumes (like mung beans) can be slightly higher.
- Fiber — Microgreens generally offer more dietary fiber per serving.
Food Safety: A Critical Difference
This is where the distinction really matters. Sprouts have been at the center of numerous food safety recalls over the years. The warm, moist, enclosed conditions that sprouts need to grow are also ideal for bacterial growth — including Salmonella and E. coli. The FDA has issued multiple advisories about sprout consumption, particularly for children, the elderly, pregnant women, and anyone with a compromised immune system.
Microgreens carry a significantly lower food safety risk. They're grown in open air (or in a well-ventilated indoor space), exposed to light, and harvested by cutting above the soil line. The growing conditions simply aren't conducive to the same bacterial issues that plague sprouts. Our microgreens at Bijou Greens are grown in a clean, controlled environment and delivered fresh within 24 hours — minimizing any handling between farm and table.
Which Should You Choose?
It depends on what you're looking for. Sprouts work well in stir-fries, spring rolls, and sandwiches where you want a mild crunch. Microgreens are more versatile — they shine as salad bases, recipe ingredients, smoothie add-ins, garnishes, and standalone side dishes.
If maximizing nutrition is your goal, microgreens are the clear winner. If food safety is a concern — especially if you're cooking for young children or older family members — microgreens are also the safer choice.
Try the Difference for Yourself
The best way to understand what sets microgreens apart is to taste them fresh. Our Bijou Variety Bundle includes several different varieties so you can experience the full range of flavors and textures. Every tray is harvested to order and delivered to your door in North Jersey within 24 hours. That's freshness sprouts from a grocery store shelf simply can't match.
Explore the full Bijou Greens collection and discover your favorites.