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  6. Dulce de Leche vs. Kefir

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

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The main differences between Dulce de Leche and Kefir

  • Dulce de Leche is richer in Vitamin B2, Choline, Phosphorus, Calcium, Vitamin B5, and Potassium, yet Kefir is richer in Vitamin A RAE, and Vitamin D.
  • Daily need coverage for Vitamin B2 from Dulce de Leche is 21% higher.
  • Dulce de Leche contains 7 times more Saturated Fat than Kefir. Dulce de Leche contains 4.534g of Saturated Fat, while Kefir contains 0.658g.

Food types used in this article are Dulce de Leche and Kefir, lowfat, plain, LIFEWAY.

Infographic

Dulce de Leche vs Kefir infographic
Infographic link

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.
Dulce de Leche
Dulce de Leche
6
:
4
Kefir
Kefir
Contains more Calcium +93.1%
Contains more Iron +325%
Contains more Magnesium +83.3%
Contains more Phosphorus +83.8%
Contains more Potassium +113.4%
Contains more Zinc +71.7%
Contains less Sodium -69%
Contains more Copper +125%
Contains more Manganese +150%
Contains more Selenium +33.3%
Dulce de Leche
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 76% 7% 16% 83% 31% 17% 22% 2% 1% 15%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +93.1%
Contains more Iron +325%
Contains more Magnesium +83.3%
Contains more Phosphorus +83.8%
Contains more Potassium +113.4%
Contains more Zinc +71.7%
Contains less Sodium -69%
Contains more Copper +125%
Contains more Manganese +150%
Contains more Selenium +33.3%

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.
Dulce de Leche
Dulce de Leche
7
:
5
Kefir
Kefir
Contains more Vitamin E +900%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +116.9%
Contains more Vitamin K +1200%
Contains more Vitamin A +113.1%
Contains more Vitamin D +400%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B6 +262.5%
Contains more Folate +18.2%
Equal in Vitamin B12 - 0.29
Dulce de Leche
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 4% 6% 9% 4% 94% 4% 51% 4% 9% 39% 4%
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin E +900%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +116.9%
Contains more Vitamin K +1200%
Contains more Vitamin A +113.1%
Contains more Vitamin D +400%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B6 +262.5%
Contains more Folate +18.2%
Equal in Vitamin B12 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dulce de Leche
Dulce de Leche
4
:
1
Kefir
Kefir
Contains more Protein +80.5%
Contains more Fats +690.3%
Contains more Carbs +1135.5%
Contains more Other +139.7%
Contains more Water +213.7%
Dulce de Leche
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
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more Protein +80.5%
Contains more Fats +690.3%
Contains more Carbs +1135.5%
Contains more Other +139.7%
Contains more Water +213.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dulce de Leche
Dulce de Leche
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +591.3%
Contains more Polyunsaturated fat +607.5%
Contains less Saturated Fat -85.5%
Dulce de Leche
64% 30% 5%
Saturated Fat: 4.534 g
Monounsaturated Fat: 2.143 g
Polyunsaturated fat: 0.375 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +591.3%
Contains more Polyunsaturated fat +607.5%
Contains less Saturated Fat -85.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dulce de Leche
Dulce de Leche
5
:
0
Kefir
Kefir
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +33%
Contains more Galactose +13.2%
Dulce de Leche
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
Kefir
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +33%
Contains more Galactose +13.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dulce de Leche Kefir
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Dulce de Leche Kefir Opinion
Net carbs 55.35g 4.48g Dulce de Leche
Protein 6.84g 3.79g Dulce de Leche
Fats 7.35g 0.93g Dulce de Leche
Carbs 55.35g 4.48g Dulce de Leche
Calories 315kcal 41kcal Dulce de Leche
Fructose 0.32g 0g Dulce de Leche
Sugar 49.74g 4.61g Kefir
Calcium 251mg 130mg Dulce de Leche
Iron 0.17mg 0.04mg Dulce de Leche
Magnesium 22mg 12mg Dulce de Leche
Phosphorus 193mg 105mg Dulce de Leche
Potassium 350mg 164mg Dulce de Leche
Sodium 129mg 40mg Kefir
Zinc 0.79mg 0.46mg Dulce de Leche
Copper 0.004mg 0.009mg Kefir
Manganese 0.002mg 0.005mg Kefir
Selenium 2.7µg 3.6µg Kefir
Vitamin A 267IU 569IU Kefir
Vitamin A RAE 74µg 171µg Kefir
Vitamin E 0.2mg 0.02mg Dulce de Leche
Vitamin D 6IU 41IU Kefir
Vitamin D 0.2µg 1µg Kefir
Vitamin C 2.6mg 0.2mg Dulce de Leche
Vitamin B1 0.016mg 0.03mg Kefir
Vitamin B2 0.405mg 0.135mg Dulce de Leche
Vitamin B3 0.21mg 0.15mg Dulce de Leche
Vitamin B5 0.835mg 0.385mg Dulce de Leche
Vitamin B6 0.016mg 0.058mg Kefir
Folate 11µg 13µg Kefir
Vitamin B12 0.31µg 0.29µg Dulce de Leche
Vitamin K 1.3µg 0.1µg Dulce de Leche
Cholesterol 29mg 5mg Kefir
Trans Fat 0.364g 0.037g Kefir
Saturated Fat 4.534g 0.658g Kefir
Omega-3 - EPA 0.004g 0g Dulce de Leche
Omega-3 - DPA 0.009g 0.001g Dulce de Leche
Monounsaturated Fat 2.143g 0.31g Dulce de Leche
Polyunsaturated fat 0.375g 0.053g Dulce de Leche
Omega-6 - Eicosadienoic acid 0.001g 0g Dulce de Leche
Omega-6 - Linoleic acid 0.131g 0.029g Dulce de Leche
Omega-6 - Gamma-linoleic acid 0.002g 0g Dulce de Leche
Omega-3 - ALA 0.05g 0.006g Dulce de Leche
Omega-3 - Eicosatrienoic acid 0.001g 0g Dulce de Leche
Omega-6 - Dihomo-gamma-linoleic acid 0.005g 0.002g Dulce de Leche

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche Kefir
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Dulce de Leche
16%
Kefir
Minerals Daily Need Coverage Score
27%
Dulce de Leche
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Kefir
Kefir is lower in Sugar (difference - 45.13g)
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 89mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 3.876g)
Which food is lower in glycemic index?
Kefir
Kefir is lower in glycemic index (difference - 6)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $3)
Which food is richer in minerals?
Dulce de Leche
Dulce de Leche 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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/nutrients
  2. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.