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Almonds vs. Dulce de Leche — In-Depth Nutrition Comparison

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What are the main differences between almonds and dulce de Leche?

  • Dulce de Leche has less vitamin E, copper, manganese, magnesium, vitamin B2, fiber, iron, phosphorus, vitamin B3, and zinc than almonds.
  • Almonds' daily need coverage for vitamin E is 170% higher.
  • Almonds have a lower glycemic index than dulce de Leche.

We used Nuts, almonds and Dulce de Leche types in this comparison.

Infographic

Almonds vs Dulce de Leche infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +1127.3%
Contains more PotassiumPotassium +109.4%
Contains more IronIron +2082.4%
Contains more CopperCopper +25675%
Contains more ZincZinc +294.9%
Contains more PhosphorusPhosphorus +149.2%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +108850%
Contains more SeleniumSelenium +51.9%
~equal in Calcium ~251mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin EVitamin E +12715%
Contains more Vitamin B1Vitamin B1 +1181.3%
Contains more Vitamin B2Vitamin B2 +181%
Contains more Vitamin B3Vitamin B3 +1622.9%
Contains more Vitamin B6Vitamin B6 +756.3%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +77.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +71%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +209.2%
Contains more FatsFats +579.3%
Contains more OtherOther +69.1%
Contains more CarbsCarbs +156.8%
Contains more WaterWater +551%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +1372.3%
Contains more Poly. FatPolyunsaturated fat +3187.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +957.5%
Contains more GlucoseGlucose +900%
Contains more FructoseFructose +190.9%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +1371.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Dulce de Leche
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almonds Dulce de Leche DV% diff.
Vitamin E 25.63mg 0.2mg 170%
Copper 1.031mg 0.004mg 114%
Manganese 2.179mg 0.002mg 95%
Polyunsaturated fat 12.329g 0.375g 80%
Monounsaturated fat 31.551g 2.143g 74%
Fats 49.93g 7.35g 66%
Magnesium 270mg 22mg 59%
Vitamin B2 1.138mg 0.405mg 56%
Fiber 12.5g 0g 50%
Iron 3.71mg 0.17mg 44%
Phosphorus 481mg 193mg 41%
Protein 21.15g 6.84g 29%
Zinc 3.12mg 0.79mg 21%
Vitamin B3 3.618mg 0.21mg 21%
Vitamin B1 0.205mg 0.016mg 16%
Calories 579kcal 315kcal 13%
Vitamin B12 0µg 0.31µg 13%
Carbs 21.55g 55.35g 11%
Potassium 733mg 350mg 11%
Cholesterol 0mg 29mg 10%
Vitamin B6 0.137mg 0.016mg 9%
Folate 44µg 11µg 8%
Vitamin A 0µg 74µg 8%
Choline 52.1mg 89.1mg 7%
Vitamin B5 0.471mg 0.835mg 7%
Sodium 1mg 129mg 6%
Selenium 4.1µg 2.7µg 3%
Saturated fat 3.802g 4.534g 3%
Vitamin C 0mg 2.6mg 3%
Calcium 269mg 251mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin K 0µg 1.3µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 9.05g 55.35g N/A
Sugar 4.35g 49.74g N/A
Starch 0.72g 0%
Trans fat 0.015g 0.364g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.003g 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.001g N/A
Omega-6 - Linoleic acid 12.32g 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Dulce de Leche
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
23%
Dulce de Leche
Minerals Daily Need Coverage Score
142%
Almonds
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 45.39g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 128mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 0.732g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 42)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.6)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.