Ever feel like sprouts and microgreens get lumped into the same category? They’re both tiny greens, sure—but their nutrients, benefits, and even safety factors vary more than you might think.
When you’re trying to boost your meals without a bunch of guesswork, knowing the difference can really pay off.

What Are Sprouts and Microgreens?

Sprouts are germinated seeds typically harvested within 2–7 days. They're grown in water without soil, and you eat the whole thing—root, shoot, and all. Think alfalfa, mung bean, broccoli, and radish sprouts. They’re quick to grow and super easy to prep.

Microgreens, by contrast, are a little more mature—harvested 7–21 days after germination, once the first set of leaves (cotyledons) are fully developed. These are grown in soil or a soil-like medium and are snipped just above the root.

You’ll find microgreens from familiar plants like kale, sunflower, and mustard. They’re smaller than baby greens but pack a visual and flavorful punch.

Nutritional Comparison: Sprouts vs Microgreens

1. Vitamins and Antioxidants

Let’s start with what you’re actually getting from each one. Sprouts—especially broccoli, alfalfa, and radish—are known for their high levels of vitamin C and polyphenols, contributing to strong antioxidant activity.

According to Khoja et al. (2020), sprouts also bring a solid dose of natural sugars, pectins, and amino acids to the table.

Meanwhile, their slightly older cousins—the microgreens—tend to have more carotenoids, chlorophyll, and organic acids. One USDA ARS study even found they can have up to five times more vitamins than mature greens.
Still, not every microgreen variety will outshine its sprout version across the board.

2. Minerals and Iron Bioavailability

Minerals and iron are where things start to get nuanced. The study by Khoja et al. (2020) looked at fenugreek, rocket, and broccoli and found that mature vegetables often had higher total iron and better iron bioaccessibility than microgreens.

Still, fenugreek microgreens stood out with higher iron uptake in cell testing—suggesting it’s not just about quantity, but how your body can actually use it.

Legume and cereal sprouts like lentils and buckwheat tend to be packed with magnesium, zinc, iron, and phosphorus—especially when grown with a little TLC.

Sunflower shoots in particular often show off with vitamin E, quality plant protein, and key minerals like manganese, copper, and selenium.

Keep in mind: how they’re grown matters. Light, soil, and growing method can swing the nutrient content one way or another. In one case, hydroponically grown broccoli microgreens had fewer minerals than compost-grown ones.

3. Phytochemicals and Functional Compounds

You’ll get a nice load of bioactive compounds in sprouted grains and legumes—these are the ones often linked to anti-inflammatory, anti-diabetic, and even anti-cancer properties.

And for microgreens? Certain types like kale, radish, and amaranth step up with strong anti-diabetic and anti-cholinergic potential. You’re not just getting color and crunch—you’re getting real benefits.

4. Protein and Amino Acids

When it comes to protein, lentil and bean sprouts tend to come out on top with higher free amino acid levels. They’re a great boost if you’re aiming for more protein in your meals. That said, microgreens like sunflower and pea shoots are no slouch either.

They deliver a complete amino acid profile and make a solid addition to your rotation.

5. Vitamin K: A Nutrient to Watch

There’s a common myth that microgreens always win when it comes to vitamin K—but not so fast. Alfalfa and mung bean sprouts actually contain significantly more K1 than microgreens like sunflower or broccoli.

That’s a big deal since vitamin K plays a major role in bone health and blood clotting.

Safety Considerations

Sprouts have a reputation—and not always a great one. Their warm, moist environment makes them more prone to bacterial contamination from E. coli or Salmonella. Agencies like the FDA and CFIA have laid out food safety guidelines, but the risk is still there if you’re not careful.

Microgreens are a bit safer by design—they grow in soil or a growing mat and are harvested above the root zone. Less chance of contamination, as long as your gear and hands are clean.

So, Which Is Better?

It honestly depends on what you're looking for:

• Want more free amino acids or natural sugars? Sprouts (especially legumes) are your go-to.
• Craving a nutrient-dense garnish or salad topper with bright flavor and color? Microgreens shine here.
• Focusing on iron absorption? It’s plant-specific—fenugreek microgreens did well (Khoja et al., 2020), but mature broccoli still holds its ground.
• Need antioxidants or anti-inflammatory support? Both can deliver, depending on the type.

They’re also showing up in more than just home kitchens. Sprouted grains are now found in breads, noodles, cookies, and probiotic foods, while sprouted flours and microgreens are making their way into functional products designed to support gut health and clean eating trends.

A Final Note on Growing

Sprouts are fast. You can grow them in jars in just a few days with barely any effort. Microgreens take a little more time and space, but they’re easier to store, safer overall, and more versatile when it comes to recipes.

If you want the easiest, most hands-off way to grow greens at home, consider something like Instafarm. It’s a countertop grow system that takes care of watering, lighting, and even adjusts to your kitchen environment.

Pop in a tray and seven days later, you've got greens. No guesswork.

Frequently Asked Questions

Are sprouts or microgreens better for smoothies?  
Both work, but microgreens (especially broccoli, kale, or spinach) are often milder in flavor and easier to blend. Sprouts like mung bean or alfalfa can add a slightly earthy or grassy note.

Can I eat sprouts and microgreens every day?  
Yes—many people do. Just be mindful of variety and freshness. Wash microgreens before use, and make sure sprouts are from a trusted source due to their higher risk of contamination.

Which is safer—sprouts or microgreens?  
Microgreens are generally considered safer because they grow in soil and are harvested above the root zone. Sprouts, grown in water, are more prone to bacterial growth if not handled carefully.

Do microgreens have more nutrients than sprouts?  
Not always. Microgreens tend to be higher in carotenoids and chlorophyll, while sprouts often contain more amino acids and sugars. Nutrient levels depend on the plant type and how it was grown.

Can I grow both at home?  
Absolutely. Sprouts grow quickly in jars or sprouting trays, while microgreens grow in soil or soilless media. Both require minimal space and can thrive indoors.