Microgreens vs Wheatgrass: Benefits and Differences Explained

Quick answer: Microgreens and wheatgrass are both nutrient-dense young plants, but they serve very different purposes. Microgreens come in over 20 varieties and are harvested in 7-14 days, offering diverse flavors and broad culinary uses, while wheatgrass is a single crop harvested at 7-10 days and consumed mainly as juice for its concentrated nutrients. Knowing the differences helps you choose the right green for your health goals and lifestyle.

When it comes to nutrient-dense greens that pack a powerful health punch, microgreens and wheatgrass often top the list. While both are young plants harvested early in their growth cycle, they have distinct differences in taste, nutrition, growing methods, and culinary applications that make each unique in its own right.

What Are Microgreens?

Microgreens are young vegetable and herb plants that are harvested just after their first true leaves appear, typically 7-14 days after germination. Unlike sprouts, which are harvested at the seed stage, microgreens are grown in soil or growing medium and include the stem, cotyledons, and first true leaves.

These tiny greens come in dozens of varieties, from mild and sweet sunflower shoots to peppery radish microgreens, nutty pea shoots, and earthy broccoli microgreens. Each variety offers its own unique flavor profile and nutritional benefits.

At Wind River Greens, we grow over 20 varieties of microgreens, each carefully tended to ensure optimal nutrition and flavor. The diversity available in microgreens makes them incredibly versatile for both culinary and nutritional purposes.

What Is Wheatgrass?

Wheatgrass refers specifically to the young shoots of the wheat plant (Triticum aestivum) that are harvested before the plant begins to form grain heads, usually around 7-10 days after planting. The grass is typically harvested when it reaches 4-6 inches in height.

Unlike the diverse world of microgreens, wheatgrass is a single variety with a very distinct, intensely grassy and sometimes bitter flavor. It's most commonly consumed as juice rather than eaten whole due to its tough, fibrous texture that's difficult to digest.

Wheatgrass has been cultivated for health purposes for decades and has built a strong following among health enthusiasts who value its concentrated nutritional profile.

Nutritional Comparison

Both microgreens and wheatgrass are nutritional powerhouses, but they offer different benefits and concentrations of nutrients.

Microgreens Nutrition

Research from the University of Maryland found that microgreens can contain 4-40 times more concentrated nutrients than their mature counterparts. The nutritional profile varies significantly by variety:

• Broccoli microgreens contain high levels of sulforaphane, a powerful antioxidant compound
• Sunflower microgreens are rich in protein, healthy fats, and vitamin E
• Pea shoots provide excellent protein content, vitamin C, and folate
• Radish microgreens offer vitamin C, calcium, and natural detoxification compounds

The variety in microgreens means you can target specific nutritional needs by choosing different types. Some are higher in vitamin C, others in protein, and some excel in unique antioxidant compounds.

Wheatgrass Nutrition

Wheatgrass is particularly concentrated in:

• Chlorophyll: Often called "plant blood" for its similarity to human hemoglobin
• Vitamin A and C: High concentrations supporting immune function
• Iron: Important for blood health and energy
• Amino acids: Contains all essential amino acids
• Enzymes: Various digestive and metabolic enzymes

One ounce of wheatgrass juice is often said to be nutritionally equivalent to 2.5 pounds of green vegetables, though this claim should be viewed as general guidance rather than scientific fact.

Taste and Culinary Applications

The taste difference between microgreens and wheatgrass is perhaps their most noticeable distinction.

Microgreens Flavor Profiles

Microgreens offer an incredible range of flavors that can enhance virtually any dish:

• Mild varieties (sunflower, pea shoots): Sweet, fresh, perfect for beginners
• Peppery varieties (radish, mustard): Add zip to salads and sandwiches
• Earthy varieties (broccoli, kale): Complement hearty dishes and smoothies
• Herb varieties (basil, cilantro): Intense herb flavors in tiny packages

These diverse flavors make microgreens excellent for culinary applications. You can sprinkle them on salads, blend them into smoothies, use them as garnishes, or incorporate them into cooked dishes just before serving.

Wheatgrass Taste

Wheatgrass has an intensely grassy, sometimes bitter taste that many people find challenging to consume on its own. The flavor is quite strong and earthy, which is why it's typically consumed as a small shot of juice rather than eaten fresh.

Some people describe the taste as "green" or "plant-like," and it can have a slightly sweet aftertaste. Most wheatgrass consumers either develop a taste for it over time or mix it with other ingredients to make it more palatable.

Growing Methods and Requirements

The cultivation of microgreens versus wheatgrass involves different techniques and timelines.

Growing Microgreens

Microgreens are relatively easy to grow and can be cultivated in various ways:

• Growing medium: Soil, coconut coir, or hydroponic mats
• Light requirements: Natural sunlight or grow lights for 12-16 hours daily
• Harvest time: 7-21 days depending on variety
• Space requirements: Can be grown in small trays, making them perfect for indoor growing
• Watering: Bottom watering preferred to prevent mold and damping off

The diversity of microgreen varieties means different growing requirements. Some prefer cooler temperatures, others need more light, and growing times vary by species.

Growing Wheatgrass

Wheatgrass cultivation is more straightforward but requires specific conditions:

• Growing medium: Typically grown in soil or specialized wheatgrass growing kits
• Light requirements: Indirect sunlight or grow lights
• Harvest time: 7-10 days consistently
• Space requirements: Requires shallow trays with good drainage
• Watering: Misted regularly but not waterlogged

Wheatgrass grows relatively uniformly, making it predictable but less diverse than microgreens in terms of growing variables.

Health Benefits Comparison

Both microgreens and wheatgrass offer significant health benefits, but they excel in different areas.

Microgreens Health Benefits

The health benefits of microgreens vary by type, but common benefits include:

• Antioxidant activity: Many varieties show high antioxidant levels that may help reduce oxidative stress
• Heart health: Some varieties like broccoli microgreens contain compounds that may support cardiovascular health
• Digestive support: The fiber and enzymes in microgreens can aid digestion
• Immune support: High vitamin C content in many varieties supports immune function
• Detoxification: Certain varieties like radish microgreens contain compounds that may support liver function

The variety available means you can rotate different types to get a broad spectrum of health benefits.

Wheatgrass Health Benefits

Wheatgrass enthusiasts cite numerous potential benefits:

• Blood health: High chlorophyll content may support healthy blood
• Energy boost: Many users report increased energy levels
• Detoxification: May support liver and kidney function
• Digestive health: Enzymes may aid in digestion
• Immune support: Concentrated nutrients may boost immune function

It's important to note that while many people report benefits from wheatgrass, scientific research on its specific health effects is still limited.

Cost and Accessibility

When comparing microgreens and wheatgrass, cost and accessibility are practical considerations.

Microgreens Cost Factors

Microgreens are generally more expensive per pound than mature vegetables but offer significantly higher nutrition density. Factors affecting cost include:

• Variety: Some varieties are more expensive to grow and harvest
• Local availability: Locally grown microgreens may be more affordable
• Growing your own: Home cultivation can reduce costs significantly
• Seasonal availability: Most microgreens can be grown year-round indoors

Wheatgrass Cost Factors

Wheatgrass costs vary depending on how you consume it:

• Fresh juice: Often expensive at juice bars ($3-6 per shot)
• Powder supplements: Generally more affordable per serving
• Growing your own: Most cost-effective option
• Frozen juice: Middle ground between fresh and powder

Which Should You Choose?

The choice between microgreens and wheatgrass depends on your personal preferences, health goals, and lifestyle.

Choose Microgreens If:

• You want variety in flavors and nutritional profiles
• You enjoy cooking and want to enhance your dishes
• You're new to concentrated greens and want milder flavors — see our best microgreens for beginners
• You want to target specific nutritional needs with different varieties
• You prefer eating whole foods rather than juicing

Choose Wheatgrass If:

• You want a quick, concentrated nutritional boost
• You don't mind the strong, grassy flavor
• You're specifically interested in chlorophyll benefits
• You prefer the convenience of a single supplement
• You enjoy the ritual of taking a daily juice shot

Combining Both for Maximum Benefits

You don't have to choose just one. Many health-conscious individuals incorporate both microgreens and wheatgrass into their routines:

• Daily variety: Use different microgreens throughout the week while maintaining a wheatgrass routine
• Complementary nutrition: The diverse nutrients in microgreens complement wheatgrass's concentrated profile
• Flexible consumption: Enjoy microgreens in meals and wheatgrass as a supplement

At Wind River Greens, many of our customers use our fresh microgreens in their daily cooking while also maintaining their wheatgrass supplementation routine.

Getting Started

Whether you choose microgreens, wheatgrass, or both, starting gradually is key to success.

Step 1: Start Small

Begin with small amounts to allow your digestive system to adjust. Try a handful of mild microgreens like sunflower or pea shoots (our sunflower vs pea shoots comparison can help you decide), or start with half-shots of wheatgrass juice.

Step 2: Experiment with Varieties

If choosing microgreens, try different varieties to find your favorites. Start with milder options before moving to more intense flavors like mustard or radish microgreens.

Step 3: Find Your Routine

Establish a consistent routine that works for your lifestyle. This might be adding microgreens to your morning smoothie or taking wheatgrass shots before breakfast.

More Comparisons

Curious how microgreens stack up against other greens? Explore our full comparison hub or check out these guides:

• Microgreens vs Lettuce
• Microgreens vs Spinach
• Microgreens vs Kale
• Microgreens vs Baby Greens

Both microgreens and wheatgrass offer impressive nutritional benefits, but they serve different purposes in a healthy diet. Microgreens provide variety, culinary flexibility, and diverse nutritional profiles, while wheatgrass offers concentrated nutrition in a consistent, supplement-like format. Understanding these differences helps you make the best choice for your health goals and taste preferences, whether you choose one or decide to incorporate both into your wellness routine.

Other articles from the farm

• Microgreens 101: Everything You Need to Know
• Explore All Microgreen Varieties (Plant Database)
• Recipe: Sunflower Microgreen Salad
• Recipe: Microgreen Pesto

Growing at Home: What to Expect From Each

If you're deciding whether to grow microgreens or wheatgrass at home, the practical differences matter as much as the nutritional ones. Both are beginner-friendly, but they have different equipment needs, failure points, and daily demands.

Wheatgrass is relatively forgiving in terms of seed density — you're working with a single crop, so there's no guesswork about which varieties need more or less space. You'll soak hard red winter wheat seeds for 8-12 hours before planting, spread them densely across your tray, and mist twice daily. The main challenge with wheatgrass is mold, which develops quickly in humid conditions without adequate airflow. A small fan and careful watering habits (water the soil, not the grass blades) solve most mold problems before they start.

Microgreens introduce more variables. Different varieties have different soak times, blackout periods, and watering needs. Basil microgreens, for example, are mucilaginous — the seeds get sticky when wet, making them harder to handle than something like sunflower or pea shoots. Starting with a single variety like sunflower or radish lets you get the hang of the basic process before juggling multiple trays with different schedules.

Equipment Differences

• Wheatgrass: Requires a masticating juicer to extract the juice properly — a standard centrifugal juicer doesn't handle grass well and wastes most of the yield. Budget at least $80-150 for a decent single-auger juicer.
• Microgreens: No special equipment needed beyond trays, a growing medium, and good light. A south-facing window works for many varieties, though a basic grow light ($30-60) produces more consistent results year-round.
• Both crops can be grown in standard 10x20 inch trays, which makes storage and setup straightforward if you want to grow both simultaneously.

One tray of wheatgrass (10x20 inches) typically yields about 10-12 ounces of juice — enough for roughly 10 shots. That same tray space growing sunflower microgreens produces 8-12 ounces of edible greens that can be spread across multiple meals. How you plan to use your harvest should drive which crop you prioritize.

Honest Tradeoffs Worth Knowing Before You Choose

Neither microgreens nor wheatgrass are perfect for every situation. A few things often get glossed over in the enthusiasm around both crops.

Wheatgrass juice has a strong, grassy flavor that many people find difficult to drink straight. Some describe it as drinking liquid lawn clippings — not a dealbreaker, but worth being realistic about if you're sensitive to bitter or intensely vegetal flavors. Mixing a 1-2 oz shot with apple juice or lemon water helps considerably. If you've only ever tried wheatgrass at a juice bar where it's been sitting for a while, try a fresh-pressed shot at home before writing it off — the difference in taste is significant.

On the microgreens side, the variety you choose matters more than people often realize. Not all microgreens are nutritionally equivalent. Wheatgrass advocates sometimes point out — fairly — that a tray of mixed mild microgreens chosen purely for flavor may not deliver the same concentrated phytonutrient punch as targeted crops like broccoli or red cabbage microgreens. If your primary goal is maximum antioxidant intake, choose your varieties deliberately rather than defaulting to whatever looks prettiest.

A Note on Cost

Buying microgreens or wheatgrass from a grocery store or juice bar adds up quickly. A single 2 oz shot of wheatgrass at a juice bar typically runs $3-5. A small clamshell of microgreens at a farmers market might be $5-8. Growing your own reduces that cost dramatically — a pound of wheatgrass seeds costs roughly $3-5 and fills multiple trays. The upfront investment in supplies pays off within a few growing cycles for most home growers.

That said, wheatgrass requires ongoing seed purchases since the same tray can't be regrown after harvest. Some microgreen varieties — pea shoots in particular — can sometimes be recut for a second, lighter harvest, which stretches your seed supply further.

Which Varieties of Microgreens Come Closest to Wheatgrass Nutritionally?

If you're drawn to wheatgrass specifically for its dense chlorophyll and mineral content but can't get past the taste, a few microgreen varieties offer a somewhat comparable nutritional profile in a more palatable form.

Broccoli microgreens are the most researched option, with sulforaphane levels that have attracted serious scientific attention for their potential role in cellular health. Red cabbage microgreens are exceptionally high in vitamin C and anthocyanins. Amaranth microgreens provide a striking nutrient density alongside their deep red color. None of these are a direct substitute for wheatgrass — they're different plants with different compounds — but they're worth considering if you want greens that do more than add texture to a salad.

Some people grow both and treat them as complementary rather than competing choices: wheatgrass as a concentrated daily shot for chlorophyll and minerals, microgreens as the everyday food that contributes flavor, fiber, and a broader range of phytonutrients across meals. That combination gives you coverage that neither crop provides on its own.