Microgreens vs Mature Veggies

A study published in February 2025 examined the nutrition profiles of six popular microgreen varieties. The researchers discovered that all of these microgreens deliver significanly higher levels of antioxidants, vitamins, minerals, and bioactive compounds than their full-grown counterparts. This study highlighted the issue that more than 2 billion people worldwide are affected by micronutrient deficiencies. These deficiencies have been nicknamed “hidden hunger” because we don’t always recognize how our bodies ask for more of them until it gets to be very serious. Micronutrient deficiencies can increase disease risk, cognitive impairment, and generalized weakened immunity, which can lead to many other health problems. Let's take a deep dive into what microgreens were studied, the micronutrients they can provide, and why they are so important.

Broccoli Microgreens

Nutrient Highlight: Phenolic Compounds

Why It Matters: Broccoli microgreens had the highest levels of all six types of phenolic compounds. Phenolic compounds include powerful antioxidants that help neutralize free radicals. This critical job protects cells, slows the aging process, and supports heart and brain health. Research indicates that diets rich in phenolics may lead to reduced inflammation and a lower risk of chronic diseases.

Black Radish Microgreens

Nutrient Highlight: Antioxidant Capacity

Why It Matters: Black Raddish Microgreens had the highest overall antioxidant capacity among the six microgreens studied. This means that black radish microgreens may be best at delivering various critical antioxidants to the body, such as vitamin E, polyphenols, and flavonoids. These antioxidants combat oxidative stress in the body, slowing down aging and guarding against a wide range of illnesses.

Red Beet Microgreens

Nutrient Highlight: Citric Acid and Iron

Why It Matters: Red beet led in citric acid content, and was among the highest in iron. Citric acid (also known as vitamin C) supports skin health, gut function, immune system optimization, and helps with mineral absorption. Iron is essential for energy distribution in the body, cognitive function, and avoiding other nutrient deficiencies.

Pea Microgreens

Nutrient Highlight: Copper and Phosphorus

Why It Matters: Pea microgreens scored the highest in copper and one of the highest for phosphorus. Copper plays a key role in energy production, metabolism, immune function, and brain development. Phosphorus is critical for bone health, dental health, filtering waste through the kidneys, and helping the body store and use energy properly.

Sunflower Microgreens

Nutrient Highlight: Zinc and Calcium

Why It Matters: Sunflower seeds are mild in flavor but bold in nutrition. They were found to be significant sources of zinc and calcium. Zinc is essential for a healthy immune system, wound healing, and cell growth. It’s also involved in DNA synthesis and helps maintain your sense of taste and smell. Calcium supports bone health, nerve signaling, and muscle function.

Bean Microgreens

Nutrient Highlight: Potassium and Flavonoids

Why It Matters: Bean microgreens excelled in potassium content and were among the highest in flavonoids, a group of plant compounds with powerful health benefits. What helps maintain normal blood pressure, nerve function, and muscle contraction? Potassium! It is also important for heart health and fluid balance. As mentioned above, flavonoids are antioxidants that help reduce inflammation and oxidative stress. Diets rich in flavonoids are associated with lower risks of heart disease, neurodegenerative disorders, and cancer.

How Do You Know If You Have a Micronutrient Deficiency?

Most micronutrient deficiencies develop slowly, over long periods of time, and are hard to catch early on. However, there are some signs to look out for that may indicate your body isn’t getting what it needs. Common symptoms include fatigue, brittle nails, hair loss, frequent illness, dry or pale skin, muscle cramps, tingling or numbness, and trouble concentrating. For example, low iron can lead to exhaustion and shortness of breath, while a zinc deficiency may cause slow wound healing and poor immune response. If you experience these regularly, it may be worth speaking with a healthcare provider and getting a blood test to check your nutrient levels. Even people who eat enough calories can fall short on micronutrients. Eating microgreens regularly can reduce the risk of developing a hidden hunger (micronutrient deficiency).

Small Greens With a Big Impact

Microgreens may be small, but more and more research is showing that they pack a big nutritional punch. Broccoli, black radish, red beet, pea, sunflower, and bean consistently outperform any other mature vegetable in key nutrients that support overall health. Whether you’re looking to boost your diet, support your family’s nutrition, or fight hidden hunger with homegrown foods, microgreens offer a simple, fast, and space-friendly solution. With just a few simple tools, anyone can have a steady supply of critical nutrients in their kitchen.

Lara Wadsworth, True Leaf Market Writer

I am a native of Southwestern Michigan, where I currently reside. I love all things plants! After completing a Bachelor's Degree in Horticulture, I found a dream work-from-home job that allows me to share my passion. Now, I spend my days writing for TLM, playing with my dog, eating delicious food with my husband, and plotting my next landscape or gardening move. I believe everyone should get down and dirty in the soil now and then. Happy Gardening!