When it comes to nuts and seeds, many people confuse apricot kernels with almonds due to their similar appearance. However, despite their resemblance, they have significant differences in taste, nutrition, and safety. Apricot kernels have gained attention for their controversial health claims, while almonds are widely recognized as a nutritious superfood.
In this article, we’ll explore apricot kernels vs almonds, breaking down their differences, benefits, and risks to help you decide which is better for your diet.
What Are Apricot Kernels?
Apricot kernels are the seeds found inside the pit of an apricot fruit. They have been used in traditional medicine for centuries and are sometimes marketed as a natural remedy for various health conditions.
Types of Apricot Kernels
There are two main types of apricot kernels:
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Bitter Apricot Kernels – Contain high amounts of amygdalin, which converts into cyanide in the body. This makes them potentially toxic if consumed in large quantities.
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Sweet Apricot Kernels – Contain lower levels of amygdalin and are considered safer to eat in moderation.
CAUTION: Due to the possible health complications from the consumption of excess bitter apricot kernels, it is advised to limit consumption to 5-6 small apricots a day.
What Are Almonds?
Almonds are edible seeds from the Prunus dulcis tree and are one of the most popular nuts worldwide. They are known for their mild, nutty flavor and versatility in culinary applications. Almonds are highly nutritious and have been consumed for centuries as a staple food.
Varieties of Almonds
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Sweet Almonds – The common type used in cooking, snacking, and almond milk production.
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Bitter Almonds – Contain amygdalin like apricot kernels and are not typically consumed raw due to their toxicity. They are sometimes processed for almond extract.
Nutritional Comparison
|
Nutrients (per 100g) |
Apricot Kernels |
Almonds |
|
Calories |
520 |
579 |
|
Protein |
25g |
21g |
|
Carbohydrates |
13g |
22g |
|
Fats |
50g |
49g |
|
Vitamin E |
Moderate |
High |
|
Magnesium |
Moderate |
High |
Almonds contain more vitamin E and magnesium, making them excellent for heart and brain health. Apricot kernels are high in healthy fats and protein but pose safety concerns.
Health Benefits of Apricot Kernels
1. Possible Anti-Cancer Properties
Apricot kernels contain amygdalin (also called vitamin B17), which some claim can help fight cancer. However, research is inconclusive, and amygdalin can release cyanide, making excessive consumption dangerous.
Read here: Bitter Apricot Kernels for Cancer
2. Rich in Healthy Fats and Antioxidants
Like almonds, apricot kernels are rich in monounsaturated fats, which support heart health. They also contain antioxidants that help reduce oxidative stress.
3. Other Potential Benefits
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May support immune function
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Traditionally used for respiratory issues
Despite these benefits, their toxicity makes them risky for daily consumption.
Health Benefits of Almonds
1. Heart Health and Cholesterol Management
Almonds help reduce LDL cholesterol and improve heart health due to their high content of monounsaturated fats and vitamin E.
2. Brain Function and Cognitive Benefits
The magnesium and antioxidants in almonds support brain health, potentially reducing the risk of neurodegenerative diseases.
3. Skin and Hair Health
Vitamin E in almonds improves skin elasticity and helps maintain strong, healthy hair. Almonds are safe for daily consumption and offer numerous health benefits.
Cyanide Content: The Major Concern
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Apricot kernels (bitter) contain high levels of amygdalin, which converts into cyanide and can cause poisoning.
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Bitter almonds also contain amygdalin but are less commonly consumed.
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Sweet almonds do not contain significant amounts of amygdalin, making them completely safe.
Eating too many bitter apricot kernels can lead to cyanide poisoning, causing dizziness, nausea, and even death in extreme cases.
Taste and Culinary Uses
The benefits and risks of consuming Apricot kernels and Almonds are well-informed. People often struggle with how to eat apricot kernels. Below we have devised a table which covers just that!
| Usage | Sweet Apricot Kernels | Bitter Apricot Kernels | Almonds |
| Snacking | Eat straight out of the bag as a healthy snack. | Not recommended due to toxicity concerns. | Ideal for direct consumption—raw, roasted, or flavoured. |
| Trail Mixes & Muesli | Combine with black currants, chocolate chips, nuts, and seeds. | Can be used in small amounts, but caution is advised. | Commonly added to trail mixes, granola, and muesli. |
| Baking | Add to cakes, candies, and sweet dishes for crunch. | Limited use due to potential health risks. | Widely used in baking (cakes, biscuits, pastries, etc.). |
| Salads & Dressings | Sprinkle onto salads or mix into dressings for added flavour. | Use sparingly in salads and dressings. | Sliced, chopped, or slivered for texture and nutrition. |
| Morning Boost | Mix with honey and consume on an empty stomach for immunity. | Some nutritionists suggest 1-5 kernels per day, max 6-8. | Eaten raw or soaked overnight for better digestion. |
| Ground or Roasted | Use in curries, soups, cereals, or roast for enhanced flavour. | Can be ground or roasted but must be used with extreme caution. | Used in spice blends, curries, or ground into almond flour. |
| Milk Alternative | Not used for milk production. | Not used for milk production. | Blended into almond milk for dairy-free alternatives. |
| Oil Extraction | Used for cooking, salad dressings, and as a facial moisturiser. | Extracted oil can be used, but ingestion should be limited. | Almond oil is used for cooking, skincare, and hair care. |
| Nutritional Benefits | Rich in healthy fats, vitamin E, and protein. | Contains amygdalin, which may have medicinal use but is risky. | High in protein, fibre, healthy fats, and antioxidants. |
Apricot Kernels vs. Almonds: Which One Should You Choose?
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If you’re looking for a safe and nutritious snack, almonds are the better option.
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Apricot kernels have some potential health benefits but come with serious risks.
Legal Status and Regulations
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Apricot kernels are banned or restricted in many countries due to cyanide concerns.
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Almonds are widely available and regulated to ensure safety.
Conclusion
While both apricot kernels and almonds offer health benefits, almonds are the safer and more versatile choice. Apricot kernels contain potentially dangerous levels of amygdalin, making them risky for consumption. If you’re considering consuming apricot kernels, always do so in moderation and consult a healthcare professional.
FAQs
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Are apricot kernels safe to eat?
Sweet apricot kernels are safer, but bitter ones can be toxic due to cyanide content. -
How many apricot kernels can you eat a day?
Some health experts suggest a limit of 4-6 bitter apricot kernels per day. -
What’s the difference between bitter and sweet almonds?
Bitter almonds contain cyanide-producing compounds, while sweet almonds are completely safe to eat. -
Can you substitute apricot kernels for almonds?
Not recommended, especially with bitter apricot kernels, due to toxicity. -
Do almonds contain cyanide like apricot kernels?
Sweet almonds do not, but bitter almonds have similar risks as bitter apricot kernels.