Apricot Kernels Vs. Almonds: A Nutritional Comparison

If you are passionate about healthy eating and the nutritional profiles of the different seeds and nuts you consume, it is natural to wonder how your favorites stack up against each other. For anyone who loves apricot kernels and almonds, it is easy to notice the distinct similarities between the two. However, how do they compare against each other in terms of nutrition?

Our guide takes you through a detailed comparison of apricot kernels vs. almonds to see which one better suits your diet preferences, lifestyle, and health goals.

Understanding Apricot Kernels

An apricot kernel is a seed found in the pit or fruit endocarp (hard shell) of an apricot stone. It is relatively small and almond-shaped and goes from white when freshly picked to a light shade of brown as it dries out.

There are a number of different varieties of apricot seeds or kernels that occur naturally. These include:

• Bitter,
• Semi-sweet, and
• Sweet apricot seeds

As can be expected, bitter apricot kernels are not usually eaten for their taste, but because of their potential health benefits. Sweet kernels on the other hand have a sweet flavor and make a tasty snack. When added to food, they introduce an almond-like flavor profile.

Semi-sweet varieties are somewhere in between. Some people describe them as leaving an undesirable aftertaste.  Sweet apricot kernels are the most common varieties. However, it is interesting to note that in many cases, these seeds are not eaten for their taste, but for their potential health benefits. They contain a variety of nutrients and are said to have the following potential benefits:

• Support respiratory health
• Boost digestive function
• Good for heart health
• Beneficial for the skin
• Have inflammatory properties and antioxidants

Though they have been part of Chinese traditional medicine for hundreds of years, their medicinal value is a controversial subject. This is because they contain a naturally occurring substance known as amygdalin, also present in the seeds of peaches, plums, cherries, and apples.

Amygdalin is a cyanogenic glycoside. This means that it converts to cyanide when eaten, a toxic and potentially deadly substance. Research is ongoing on its potential use for cancer treatment. However, so far, there have been no conclusive human clinical trials to prove this.

About Almonds

Almonds are seeds found in the hard shell or pit of the fruit of an almond tree. Although they are seeds, they are referred to as nuts.

They are highly versatile and can be eaten raw, roasted, smoked, or blanched, whole, sliced, or chopped, salted or unsalted. These nuts are famed for their high nutrient density. The sweet ones also taste great and offer a nutty flavor. Bitter almonds have a high acid content and a strong aftertaste.

People often eat almonds as a snack, and include them in various dishes, such as smoothies, oatmeal, and baked goods. They are also great for use as a salad dressing and can be used to make butter, flour, and nut-based cheese.

Apricot Kernels vs. Almonds: Comparative Analysis

Due to their similarities, people often confuse some varieties of apricot kernels and almonds. While they have some things in common, they also differ in a lot of ways, particularly when it comes to their nutritional profiles. Here is a comparative analysis of apricot kernels vs. almonds based on their nutritional differences:

• Vitamin and Mineral Content

Almonds have much higher vitamin E, B2, B3, B6, and Folate levels compared to apricot kernels. They are also richer in magnesium, calcium, phosphorus, and iron. Zinc and potassium levels are almost similar, though potassium might be a bit lower in some varieties. Apricot kernels have a slight edge when it comes to Vitamin A, B17, and K. However, these are present in very small amounts.

• Fiber

Fiber content is yet another area where almonds excel over apricot seeds, with about 12.5 grams per 100 grams compared to only two grams. This makes almonds more likely to help you feel full for longer, reduce unhealthy snacking, and maintain a stable blood sugar level. While the fiber in apricot kernels still offers some digestive benefits, it cannot have the same level of impact.

• Fat

Both apricot seeds and almonds have low levels of trans fat – only trace levels for the former, and about 0.02g per 100g for the latter. Trans fats are a form of unsaturated fatty acid that is considered unhealthy and associated with a high risk of health problems such as heart disease. In addition to raising bad cholesterol levels, it also reduces good cholesterol.

Almonds have a higher level of saturated fats than apricot kernels, at 3.8g per 100g compared to only 0.03g. Saturated fats are those that remain solid at room temperature and should therefore be consumed with caution. They are mostly found in animal meat and dairy products and should be limited to a maximum of 6% of your daily calorie count.

Furthermore, almonds have a higher level of healthy fats including monounsaturated and polyunsaturated fats, both of which promote heart health.

• Protein

While both are good sources of plant proteins, almonds have the upper hand both in terms of quantity and nutritional value. Almonds contain a protein level of about 14 times higher than apricot kernels, 21.2 g per 100 g compared to 1.4g for apricot kernels. Almonds are among the highest-protein nuts available. Combined with their high fiber content and healthy fats, they make a great choice for weight management and muscle recovery for active individuals.

• Carbs

Almonds are also higher in carb levels than apricot seeds, at 21.6g per 100g compared to 11.1 g for the latter. Despite this difference, both are relatively low in carbohydrates. However, almonds are more popular for ketogenic and other low-carb diets because of their combination of low-carb and high fiber.

• Calories

Both are relatively calorie-dense, but almonds have a higher level per serving, at 579 calories per 100g compared to apricot kernels’ 48 calories in a similar serving. The high-calorie count in almonds is due to their high concentration of healthy fats.

Health Benefits of Apricot Kernels vs. Almonds

Apricot seeds have unique benefits when it comes to skin health and care. Its seed oil has high levels of important fatty acids including linoleic and oleic acid, in addition to vitamins A and E.

These are renowned for their skin-moisturizing properties. It is little wonder that the seeds are used in cosmetic products. Powdered seeds are also good for exfoliating, massage, and sunbathing.

The active ingredients in the seeds can work as an expectorant. This reduces the body’s sensitivity to allergens, which in turn helps reduce the severity of throat inflammation and asthma. Because of their high levels of antioxidants, the seeds can assist cells by protecting them from the damage of free radicals. This, combined with their anti-inflammatory properties and high levels of B17, is said to contribute to anti-cancer properties. However, there is no conclusive proof of these claims.

Almonds are also a treasure trove of health benefits. As mentioned earlier, they are popular for weight management due to their high protein, high fiber, and low-carb profile. Their satiating property, ability to slow down digestion, and hormone control properties make them a great addition to weight management routines.

They are rich in antioxidants and therefore great at fighting inflammation, protecting cells against damage, and combating the effects of aging. These tree nuts are great for controlling blood sugar primarily because of their high levels of magnesium. Magnesium also improves metabolism and helps to reduce blood pressure levels.

Which One Will You Choose?

The choice between apricot kernels vs. almonds ultimately boils down to your dietary preferences, personal health goals, and nutritional needs. Both have unique advantages and strengths and having both to achieve different objectives is a great way to diversify your diet and make the most of these nutrient-packed seeds.

Tavazo Corporation is your most reliable source of 100% natural and unprocessed almonds and apricot kernels. These and all other products in our selection are certified organic and contain no chemicals or preservatives. We are your go-to for all seeds, dried nuts, dried fruits, dried vegetables, herbs and spices, tea and coffee, and a variety of delightful confectionary, jam, and honey.

No matter what your nutritional needs or dietary objectives are, we have you covered. Talk to us today and choose from our variety of premium quality products.