Comparing both spells, Regrowth lets a hot on the target which allow you to use Swiftmend during 27s. But Regrowth is longer to cast and so have a additional chance to overheal. Nourish is a faster heal, but need a hot to be boosted. It's still a good flash heal without hot but works very well with Wild Growth because it lets you several targets on which Nourish will be enhanced. The mana cost difference is quite negligible.
Regrowth will works perfectly with Nature's Grace because you will almost reach 1s cast time in raid while Nourish will be under. So I recommend to do sequences of Regrowth cast but not to force it. If you plan to heal more than one target, you'd better use Regrowth if you play with Nature's Grace. If you just want to heal one target or need really quick heals, you should prefer Nourish.
As always, this is not an exact science. I always hear about Nature's Grace being useless with Nourish. But the faster a heal is casted, the faster it lands. You will have to wait a little bit to cast another Nourish but the target will be safe faster. This fact is particularly true when you heal tank. I've countless of example in which I had to refresh Regrowth on the tank, and ended up with casting a Regrowth followed by an extremely quick Nourish, which top up the tank really quickly. So to say, the combination of the 2 spells is good on tank.
Nourish will be you main spell on tank. Boosted by hots, the Glyph of Nourish and Empowered Touch, it will be the perfect ability to keep tank alive. If you read posts before, I wrote about Nourish spam. This is not exactly a pure spam because you have to refresh hots. But I recommend you to cast sequences of Nourish. It means you cast 2 Nourish in a row. Why?:
- it's gonna be 1.7-2s cast and the tank is much more susceptible to take damage within 2s than during 1.
- it gives you the possibility to crit the first Nourish, taking advantage of Nature's Grace but also Living Seed. Only one Nourish can take advantage of Living Seed, but 2 have a better chance to perform at least one critical heal.
- this is not 300% more effective, but still better than casting 1 Nourish every 4-5s.
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