Microgreens vs. Sprouts: Are they the same thing?
What is the difference between a sprout and a microgreen? We often have people tell us how much they love sprouts, and ask if microgreens are the same thing. The answer is both yes and no. When you eat a broccoli sprout, a broccoli microgreen, or a broccoli floret, you are eating the same broccoli plant. So what is the difference? It all comes down to the growth stage of the plant.
Stages of plant growth
Germination
The first stage of plant growth is germination of the seed. The seed sprouts and a colorless or pale yellow sprout and stem will appear. Germination happens best in a warm, damp place. If you grow sprouts at home, this often is done in a jar. The seeds are soaked, and then left covered in the jar and rinsed each day until they germinate and are ready to eat. Both the seed hull and the sprout are consumed.
Sprouts are harvested and eaten immediately after germination.
Microgreens are spread in a dense layer on the growing medium (most commonly soil or coconut coir), watered until damp, and covered for several days until germination occurs. Sometimes a weight is added on top of the seeds to keep them in contact with the growing medium and help them develop a stronger stem. Once germination occurs, the seeds are uncovered and placed in the light to continue growing to the next stage of development.
Broccoli seeds after germination.
True Leaves Appear
Once the plants are placed under the light, the color will quickly appear and growth will continue. At this point, all of the nutrients the plant needs are provided from the original seed. The seedling will continue to grow taller and the cotyledon, or embryonic seed leaf will unfurl and grow larger.
Once the second set of leaves begins to appear, or “true leaves”, this is the sign the plant is moving on to the next stage of development. The plant will require additional nutrients as well as more space to grow and develop.
Most microgreens are harvested right as, or right before the true leaves of the plant are beginning to appear.
Broccoli microgreens taste best before the true leaf stage, usually around 9 days after planting. Because they are eaten at such a young stage, all the nutrition contained within the seed are still present, not having been used by the plant to continue growth into the next stage of development.
Broccoli microgreens ready for harvesting
Mature Plant
If you have ever planted a garden, you know that the time to full maturity of a plant varies depending on the variety. The plant will continue to grow until it produces the fruit that you want to harvest. For broccoli, this can take anywhere from 70-100 days depending on the variety. The plant will require sunlight, water, and additional nutrients through some type of fertilizer.
Full grown broccoli plant
Why choose microgreens ?
Both sprouts and microgreens offer delicious flavor and great nutrition. When choosing which to use in a meal, here are some things to remember:
Microgreens generally have a higher nutrient content then sprouts because they are more developed, whereas sprouts may contribute a higher amount of fiber to your diet.
Microgreens are best used raw and added right before serving. They do not stand up well to heat. Sprouts can often be lightly cooked as they have a more robust plant structure.
Microgreens may not be as likely to transmit food borne illness since they are harvested above the soil line and only the stem and leaf are eaten. Sprouts can have a higher chance of contamination since you eat the entire plant, including the root.
