Microgreens vs Sprouts: What's the Difference?

Microgreens and sprouts are often mentioned in the same breath, but they're quite different products. Understanding the distinction helps you choose the right one for your needs — and explains why microgreens have become the preferred choice for most chefs and health-conscious cooks.

What are sprouts?

Sprouts are seeds that have been soaked in water and allowed to germinate. The entire seedling — seed, root, and shoot — is eaten. They're grown in jars or trays with water only, no soil, and are ready in 2–5 days. Common varieties include mung bean, alfalfa, and lentil sprouts.

What are microgreens?

Microgreens are seedlings harvested after the first true leaves appear — typically 7–14 days after germination. They're grown in soil or a growing medium and only the above-ground portion is eaten. Common varieties include sunflower, radish, pea shoots, arugula, and cilantro.

Key differences

• Harvest stage: Sprouts are harvested at germination; microgreens at the seedling stage.
• What you eat: With sprouts you eat the whole plant including roots; with microgreens just the stems and leaves.
• Growing medium: Sprouts need only water; microgreens need soil or a substrate.
• Flavour: Microgreens have more developed, variety-specific flavours — peppery, nutty, sweet.
• Nutrient profile: Studies suggest microgreens contain higher concentrations of vitamins C, E, and K than sprouts.
• Food safety: Sprouts' warm, moist conditions can harbour bacteria; microgreens grown in soil carry a lower risk.

Which should you choose?

If you want convenience and fast growth, sprouts fit. If you want flavour complexity, culinary flexibility, and a safer raw-eating option, microgreens are the better choice. Most professional kitchens have moved to microgreens for exactly these reasons.