The benefits of mustard microgreens
Rich in nutrients
Antioxidant properties
anti-inflammatory effect
Regulating blood sugar
They promote digestion
Mustard microgreens are a delicious and nutrient-rich superfood that can be easily grown at home year-round. There are numerous compelling reasons to include mustard microgreens in your diet, such as their exceptional health benefits and effortless cultivation. Growing these tiny superfoods is a simple and enjoyable way to boost your overall well-being and strive for a healthier lifestyle.
Christian, Founder - March 1, 2025
1) Mustard microgreens are rich in nutrients
This superfood is rich in important vitamins and minerals, including vitamins A, B, C, E and K, as well as calcium, iron, magnesium and potassium.
Adequate intake of vitamins and minerals is associated with a lower risk of chronic diseases and promotes longevity and general well-being.
Including microgreens in your daily diet is a simple and delicious way to increase your nutrient intake and benefit from the numerous health advantages they offer.
Scroll down to see our own nutritional analysis of our mustard microgreens!
2) Mustard microgreens have antioxidant properties
Mustard microgreens contain antioxidants and anti-inflammatory compounds such as vitamin C and vitamin A, which can strengthen the immune system and protect against disease.
Antioxidants neutralize free radicals and prevent them from causing cell damage. They also contribute to strengthening the immune system and reducing inflammation, both of which are important for maintaining overall health.
Consuming a diet rich in antioxidants is associated with a lower risk of chronic diseases, including heart disease, cancer, and Alzheimer's. Besides mustard microgreens, berries, dark chocolate, and green tea are also rich in antioxidants.
Overall, consuming mustard microgreens can be a simple and delicious way to increase antioxidant intake and protect the body from cell damage caused by free radicals.
3) Mustard microgreens have anti-inflammatory properties
Mustard microgreens contain a high proportion of sulforaphane, a compound found in cruciferous vegetables such as broccoli, which, according to some studies, has anti-inflammatory properties and may help prevent certain types of cancer.
Sulforaphane may help increase the production of natural killer cells (NK cells), a type of white blood cell that helps fight viral infections and cancer.
In addition to sulforaphane, broccoli microgreens also contain other important nutrients essential for a healthy immune system, such as glucosinolates. When glucosinolates are broken down in the body, they form compounds called isothiocyanates, whose anti-inflammatory effects have been demonstrated in several studies.
The glucosinolates, sulforaphane and other nutrients contained in these microgreens support immune function and help in the defense against infectious diseases and other health problems.
4) Mustard microgreens regulate blood sugar
Maintaining stable blood sugar levels is crucial for overall health, and mustard seeds can help with this. One reason mustard seeds can contribute to blood sugar regulation is their high fiber content. Fiber slows the absorption of glucose into the bloodstream, which can help prevent blood sugar spikes.
In addition to their fiber content, mustard seeds also contain polyphenols, which have been shown to have antidiabetic properties. Polyphenols are antioxidants that protect the body from oxidative stress, which can contribute to the development of diabetes. Studies have shown that consuming foods high in polyphenols can improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
Including mustard seeds in your diet is a good way to regulate blood sugar levels.
5) Mustard microgreens support digestive health
Healthy digestion is important for overall well-being. A diet rich in fiber and nutrients can promote healthy digestion. Mustard microgreens are an excellent source of fiber and contain a compound called sulforaphane, which can promote digestive health and reduce inflammation in the gut.
Dietary fiber is an important nutrient for digestive health, as it helps regulate bowel movements and prevent constipation. Consuming a high-fiber diet is associated with a lower risk of colon cancer and other digestive disorders.
Overall, incorporating mustard microgreens into the diet can be a simple and effective way to promote digestive health and reduce inflammation in the gut.
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Mustard microgreens nutritional analysis
We've conducted the most comprehensive analysis to date. Our analysis highlights the impressive health benefits of mustard microgreens, making them an excellent addition to any diet. Also, take a look at the full nutritional analysis below.
Nutritional values of mustard microgreens
Bright green leaves envelop the mildly spicy and piquant flavor.
Contains plenty of ...
- Vitamin B8 (Biotin) : for energy metabolism, hair, skin and mucous membranes
- Vitamin K1: for blood clotting, bone and tooth formation
- Manganese : for stress, energy, bones and connective tissue
- Folic acid : for homocysteine metabolism, psychological function, immune system, reduction of tiredness/fatigue and cell division
- Choline : for liver, fat and homocysteine metabolism
- Magnesium : for reducing tiredness/fatigue, electrolyte balance, energy and bones
Mustard microgreens: A complete nutritional breakdown
| Empfohlene Tagesdosis | Mustard | |
|---|---|---|
| Vitamin B1 (Thiamine) | 1mg | 0.04mg (4%) |
| Vitamin B2 (R5P) | 1.1mg | 0.07mg (6%) |
| Vitamin B3 (Niacin) | 12mg | 0.1mg (1%) |
| Vitamin B6 | 1.2mg | 0.1mg (9%) |
| Vitamin B8 (Biotin) | 30μg | 7.24μg (24%) |
| Vitamin C | 95mg | 9.36 mg (10%) |
| Vitamin E | 12mg | 0.204mg (2%) |
| Vitamin K1 | 60μg | 11.2μg (19%) |
| Folic acid | 300μg | 33.1μg (11%) |
| Choline | 400mg | 60.8 mg (15%) |
| calcium | 700mg | 38mg (5%) |
| iron | 10mg | 0.95mg (10%) |
| magnesium | 300mg | 31mg (10%) |
| manganese | 2mg | 0.44mg (22%) |
| Lutein | 6mg | 0.89mg (15%) |
| potassium | 4,000mg | 240mg (6%) |
| zinc | 7mg | 0.81mg (12%) |
| phosphorus | 700mg | 58mg (8%) |
| copper | 1mg | 0.08mg (8%) |
| Beta-carotene | - | 1570μg |
Key findings
Compared to 100g of processed yellow mustard*, 100g of organic mustard microgreens from ingarden contain:
- 30-20% more Vitamin C
- 708% more lutein
- 700% more vitamin K1
- 373% more folic acid
- 171% more choline
- 45% more biotin
* Source
The nutritional values of our microgreens may vary as they are a natural product.
| Empfohlene Tagesdosis | arugula | |
|---|---|---|
| Vitamin B1 (Thiamine) | 1mg | 0.06mg (6%) |
| Vitamin B2 (R5P) | 1.1mg | 0.09mg (9%) |
| Vitamin B3 (Niacin) | 12mg | 0.03mg (3%) |
| Vitamin B6 | 1.2mg | 0.14mg (12%) |
| Vitamin B8 (Biotin) | 30μg | 5.15μg (17%) |
| Vitamin C | 95mg | 11mg (12%) |
| Vitamin E | 12mg | 0.33mg (3%) |
| Vitamin K1 | 60μg | 17.2μg (29%) |
| Folic acid | 300μg | 57.4μg (19%) |
| Choline | 400mg | 17.3 mg (4%) |
| calcium | 700mg | 42mg (6%) |
| iron | 10mg | 2.2mg (22%) |
| magnesium | 300mg | 33mg (11%) |
| manganese | 2mg | 0.74mg (37%) |
| Lutein | 6mg | 4.42 mg (74%) |
| potassium | 4,000mg | 360mg (9%) |
| zinc | 7mg | 0.8mg (11%) |
| phosphorus | 700mg | 53mg (8%) |
| copper | 1mg | 0.07mg (7%) |
Key findings
Compared to 100g of raw supermarket arugula*, 100g of organic arugula microgreens from ingarden contain:
- 57% more iron
- 56% more manganese
- 51% more folic acid
- 24% more lutein
- 13% more choline
* Source
* Source
The nutritional values of our microgreens may vary as they are a natural product.
| Empfohlene Tagesdosis | broccoli | |
|---|---|---|
| Vitamin B1 (Thiamine) | 1mg | 0.05mg (5%) |
| Vitamin B2 (R5P) | 1.1mg | 0.07mg (6%) |
| Vitamin B3 (Niacin) | 12mg | 0.7mg (7%) |
| Vitamin B6 | 1.2mg | 0.13mg (10%) |
| Vitamin B8 (Biotin) | 30μg | 2.62μg (9%) |
| Vitamin C | 95mg | 24.1 mg (25%) |
| Vitamin E | 12mg | 0.25mg (2%) |
| Vitamin K1 | 60μg | 36.5μg (61%) |
| Folic acid | 300μg | 33.1μg (11%) |
| Choline | 400mg | 31.3 mg (8%) |
| calcium | 700mg | 65mg (9%) |
| iron | 10mg | 0.73mg (7%) |
| magnesium | 300mg | 45mg (15%) |
| manganese | 2mg | 0.7mg (35%) |
| Lutein | 6mg | 1.98mg (33%) |
| potassium | 4,000mg | 250mg (6%) |
| zinc | 7mg | 0.4mg (6%) |
| phosphorus | 700mg | 73mg (10%) |
| copper | 1mg | 0.05mg (5%) |
| Beta-carotene | - | 953μg |
Key findings
Compared to 100g of raw supermarket broccoli*, 100g of organic broccoli microgreens from ingarden contain:
- 424% more biotin
- 169% more manganese
- 150% more magnesium
- 12% more calcium
- 4% more lutein
* Source
* Source
The nutritional values of our microgreens may vary as they are a natural product.
| Empfohlene Tagesdosis | Kale | |
|---|---|---|
| Vitamin B1 (Thiamine) | 1mg | 0.05mg (5%) |
| Vitamin B2 (R5P) | 1.1mg | 0.04mg (4%) |
| Vitamin B3 (Niacin) | 12mg | 0.5mg (5%) |
| Vitamin B6 | 1.2mg | 0.1mg (9%) |
| Vitamin B8 (Biotin) | 30μg | 1.89μg (6%) |
| Vitamin C | 95mg | 15.3 mg (16%) |
| Vitamin E | 12mg | 0.08mg (1%) |
| Vitamin K1 | 60μg | 9.11μg (15%) |
| Folic acid | 300μg | 33.8μg (11%) |
| Choline | 400mg | 18.5 mg (5%) |
| calcium | 700mg | 36mg (5%) |
| iron | 10mg | 0.51mg (5%) |
| magnesium | 300mg | 23mg (8%) |
| manganese | 2mg | 0.6mg (30%) |
| Lutein | 6mg | 1.94mg (32%) |
| potassium | 4,000mg | 250mg (6%) |
| zinc | 7mg | 0.5mg (7%) |
| phosphorus | 700mg | 39mg (6%) |
| copper | 1mg | 0.04mg (4%) |
| Beta-carotene | - | 727μg |
Key findings
Compared to 100g of raw supermarket kale*, 100g of organic kale microgreens from ingarden contain:
- 2213% more choline
- 89% more biotin
- 9% more manganese
* Source
* Source
The nutritional values of our microgreens may vary as they are a natural product.
| Empfohlene Tagesdosis | radish | |
|---|---|---|
| Vitamin B1 (Thiamine) | 1mg | 0.08mg (9%) |
| Vitamin B2 (R5P) | 1.1mg | 0.06mg (6%) |
| Vitamin B3 (Niacin) | 12mg | 0.5mg (4%) |
| Vitamin B6 | 1.2mg | 0.16mg (13%) |
| Vitamin B8 (Biotin) | 30μg | 2.88μg (10%) |
| Vitamin C | 95mg | 14.6 mg (15%) |
| Vitamin E | 12mg | 0.58mg (5%) |
| Vitamin K1 | 60μg | 61.4μg (102%) |
| Folic acid | 300μg | 39.6μg (13%) |
| Choline | 400mg | 20.9 mg (5%) |
| calcium | 700mg | 32mg (5%) |
| iron | 10mg | 0.48mg (5%) |
| magnesium | 300mg | 33mg (11%) |
| manganese | 2mg | 0.47mg (24%) |
| Lutein | 6mg | 3mg (50%) |
| potassium | 4,000mg | 220mg (6%) |
| zinc | 7mg | 0.4mg (6%) |
| phosphorus | 700mg | 51mg (7%) |
| copper | 1mg | 0.04mg (4%) |
| Beta-carotene | - | 2110μg |
Key findings
Compared to 100g of raw supermarket radish*, 100g of organic radish microgreens from ingarden contain:
- 29900% more lutein
- 5700% more vitamin E
- 4623% more Vitamin K1
- 581% more manganese
- 476% more biotin
- 313% more magnesium
- 222% more choline
- 65% more folic acid
- 20% more iron
* Source
* Source
The nutritional values of our microgreens may vary as they are a natural product.
| Empfohlene Tagesdosis | red cabbage | |
|---|---|---|
| Vitamin B1 (Thiamine) | 1mg | 0.09mg (9%) |
| Vitamin B2 (R5P) | 1.1mg | 0.08mg (7%) |
| Vitamin B3 (Niacin) | 12mg | 0.9mg (8%) |
| Vitamin B6 | 1.2mg | 0.17mg (14%) |
| Vitamin B8 (Biotin) | 30μg | 4.79μg (16%) |
| Vitamin C | 95mg | 21.7mg (23%) |
| Vitamin E | 12mg | 1.32mg (11%) |
| Vitamin K1 | 60μg | 15.9μg (27%) |
| Folic acid | 300μg | 55.8μg (19%) |
| Choline | 400mg | 53.1 mg (13%) |
| calcium | 700mg | 120mg (17%) |
| iron | 10mg | 0.76mg (8%) |
| magnesium | 300mg | 38mg (13%) |
| manganese | 2mg | 0.37mg (19%) |
| Lutein | 6mg | 0.99mg (17%) |
| potassium | 4,000mg | 220mg (6%) |
| zinc | 7mg | 0.7mg (10%) |
| phosphorus | 700mg | 67mg (10%) |
| copper | 1mg | 0.06mg (6%) |
| Beta-carotene | - | 2460μg |
Key findings
Compared to 100g of raw supermarket red cabbage*, 100g of organic red cabbage microgreens from ingarden contain:
- 270% more manganese
- 243% more calcium
- 211% more choline
- 200% more lutein
- 140% more biotin
- 138% more magnesium
- 59% more folic acid
- 52% more iron
* Source
* Source
The nutritional values of our microgreens may vary as they are a natural product.
We weren't angry about supplements, just disappointed.
Most supplements are barely absorbed by the body.
That's why we found something better: Microgreens!
Imagine organic vegetables, but:
With 40 times more nutrients
Ready to harvest in just 7 days
A feast for the palate and the eyes
Fresh harvest year-round
Perfect for any dish
100% GMO-free
Without fertilizers or pesticides
Easily digestible, no bloating
Completely without soil. And nutrients? They're contained in the organic seeds.
1. Insert three pads
2. Pour water over the pads.
3. Press the button
4. Assembled in 2 minutes, harvested in 7 days
Are you interested in further scientific studies on the health benefits of microgreens?
Ever since I discovered the remarkable health benefits of microgreens during my scientific research, I've been completely fascinated. The abundance of nutrients and life-giving properties packed into these tiny plants has amazed me. This is how my passion for growing microgreens at home began. Our ingardens allow people to harness the power of these remarkable little plants and experience the joy and satisfaction of growing their own fresh and nutritious food.
ingarden in comparison
Designed for maximum nutrient density
Nutrient-optimized seeds
Optimal nutrient absorption guaranteed
Fresh & tastes delicious
Grows within 7 days
Nutrients & Benefits Clinically Proven
Frequently asked questions about mustard microgreens
Yes, you can eat mustard microgreens! They're even a popular ingredient in salads , sandwiches , soups , and other dishes. These microgreens are not only delicious but also very nutritious, containing a range of vitamins, minerals, and antioxidants. However, it's important to note that while mustard microgreens are generally safe to eat, they should always be washed thoroughly before consumption to remove any dirt, bacteria, or pesticides that may be present on store-bought mustard greens. Also, if you have any allergies or medical conditions, you should always consult a doctor before adding new foods to your diet.
For further inspiration, see also our recipes.
These spicy and robust mustard microgreens are a tangy addition to meat, fish, and rice dishes. Their pungency is reminiscent of mustard sauce, but with a bit more heat and spice. The intensity of their flavor can vary depending on the specific mustard microgreens, growing conditions, and plant maturity. These microgreens are packed with an amazing amount of nutrients and flavor compounds.
Did you know that in some cultures, mustard seeds have been used for centuries to ward off evil spirits?
Compared to mature mustard, ingarden's organic mustard microgreens have a higher nutrient content. These microgreens contain 10% more choline, a nutrient that plays a crucial role in brain development and liver function. They also contain 10% more zinc, an essential mineral that supports immune function, wound healing, and DNA synthesis. But that's not all—ingarden's mustard microgreens are also an excellent source of biotin, a B vitamin that helps the body process food. Furthermore, they provide a good dose of vitamin A, copper, and manganese, which are important for energy production, improved concentration, calcium absorption, and supporting a healthy immune system. With such a robust nutritional profile, ingarden's mustard microgreens are a smart and tasty addition to any diet.
It is advisable to use special mustard seeds for microgreens, as they germinate faster and deliver better results than regular mustard seeds.
Ingarden seeds originate from the Emilia-Romagna region of Italy and the Netherlands. Ingarden seeds come exclusively from trusted and certified organic growers, meaning our seeds are certified organic by accredited authorities who verify that no artificial fertilizers, herbicides, or pesticides are used.
Each seed batch is tested by laboratories for microbiological safety according to HACCP standards. All seed batches are tested for a guaranteed germination rate of 90%, as well as for appearance and integrity. The seeds are processed exclusively by certified organic producers who avoid cross-contamination and adhere to the highest hygiene standards.
Many people think that microgreens and sprouts are the same thing, but that's not true. Of course, they have some things in common, but there are also many differences.
Sprouts are seedlings that have not yet developed roots and have not completed photosynthesis. Plants that have already developed roots are larger than seedlings.
Microgreens are small plants with tiny leaves, typically used as a topping for soups, salads, or other dishes. They have a very intense flavor and often a distinctive color. While sprouts are often eaten at a very early stage of germination, microgreens have more time to grow and develop nutrients and flavor. For this, microgreens need either soil or a nutrient-rich mat from which they can absorb nutrients, as well as water and sunlight. Microgreens are then harvested a little later, after about 5-7 days, and eaten without the roots. The flavor of microgreens is much more intense than that of sprouts, and their nutrient content is many times higher.
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The information provided on this website is for educational purposes only and does not replace professional medical advice. Always seek the advice of your doctor or qualified nutritionist before using any information to treat or prevent medical conditions.
