Microgreens vs Wheatgrass: Benefits and Differences Explained
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.
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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.
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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.
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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:
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.