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  6. Greek yogurt vs. Dulce de Leche

Greek yogurt vs. Dulce de Leche — In-Depth Nutrition Comparison

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How are Greek yogurt and Dulce de Leche different?

  • Greek yogurt is richer in Vitamin B12, and Selenium, while Dulce de Leche is higher in Calcium, Choline, Vitamin B5, Vitamin B2, Phosphorus, Vitamin A, and Potassium.
  • Greek yogurt covers your daily need of Vitamin B12 18% more than Dulce de Leche.
  • Greek yogurt contains 4 times more Selenium than Dulce de Leche. Greek yogurt contains 9.7µg of Selenium, while Dulce de Leche contains 2.7µg.
  • Greek yogurt is lower in Saturated Fat.

Yogurt, Greek, plain, whole milk and Dulce de Leche types were used in this article.

Infographic

Greek yogurt vs Dulce de Leche 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 CopperCopper +325%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +259.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +151%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +∞%
Contains more ZincZinc +51.9%
Contains more PhosphorusPhosphorus +43%

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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% 16% 4% 6% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B6Vitamin B6 +293.8%
Contains more Vitamin B12Vitamin B12 +141.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1680%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more CholineCholine +490.1%
~equal in Vitamin B3 ~0.21mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 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 +31.6%
Contains more WaterWater +183.2%
Contains more FatsFats +47%
Contains more CarbsCarbs +1290.7%
Contains more OtherOther +143.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 -47.2%
Contains more Poly. FatPolyunsaturated fat +25.1%
~equal in Monounsaturated Fat ~2.143g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek yogurt 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 ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Dulce de Leche Opinion
Calories 97kcal 315kcal Dulce de Leche
Protein 9g 6.84g Greek yogurt
Fats 5g 7.35g Dulce de Leche
Vitamin C 0mg 2.6mg Dulce de Leche
Net carbs 3.98g 55.35g Dulce de Leche
Carbs 3.98g 55.35g Dulce de Leche
Cholesterol 13mg 29mg Greek yogurt
Vitamin D 0IU 6IU Dulce de Leche
Magnesium 11mg 22mg Dulce de Leche
Calcium 100mg 251mg Dulce de Leche
Potassium 141mg 350mg Dulce de Leche
Iron 0mg 0.17mg Dulce de Leche
Sugar 4g 49.74g Greek yogurt
Copper 0.017mg 0.004mg Greek yogurt
Zinc 0.52mg 0.79mg Dulce de Leche
Phosphorus 135mg 193mg Dulce de Leche
Sodium 35mg 129mg Greek yogurt
Vitamin A 15IU 267IU Dulce de Leche
Vitamin A 2µg 74µg Dulce de Leche
Vitamin E 0.01mg 0.2mg Dulce de Leche
Vitamin D 0µg 0.2µg Dulce de Leche
Manganese 0.009mg 0.002mg Greek yogurt
Selenium 9.7µg 2.7µg Greek yogurt
Vitamin B1 0.023mg 0.016mg Greek yogurt
Vitamin B2 0.278mg 0.405mg Dulce de Leche
Vitamin B3 0.208mg 0.21mg Dulce de Leche
Vitamin B5 0.331mg 0.835mg Dulce de Leche
Vitamin B6 0.063mg 0.016mg Greek yogurt
Vitamin B12 0.75µg 0.31µg Greek yogurt
Vitamin K 0µg 1.3µg Dulce de Leche
Folate 5µg 11µg Dulce de Leche
Trans Fat 0g 0.364g Greek yogurt
Choline 15.1mg 89.1mg Dulce de Leche
Saturated Fat 2.395g 4.534g Greek yogurt
Monounsaturated Fat 2.136g 2.143g Dulce de Leche
Polyunsaturated fat 0.469g 0.375g Greek yogurt
Fructose 0.32g Dulce de Leche
Omega-3 - EPA 0g 0.004g Dulce de Leche
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g 0.05g Dulce de Leche
Omega-3 - DPA 0g 0.009g Dulce de Leche
Omega-3 - Eicosatrienoic acid 0g 0.001g Dulce de Leche
Omega-6 - Gamma-linoleic acid 0g 0.002g Dulce de Leche
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g Dulce de Leche
Omega-6 - Eicosadienoic acid 0g 0.001g Dulce de Leche
Omega-6 - Linoleic acid 0.209g 0.131g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt 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
17%
Greek yogurt
22%
Dulce de Leche
Minerals Daily Need Coverage Score
19%
Greek yogurt
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 45.74g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 2.139g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 30)
Which food is cheaper?
Greek yogurt
Greek yogurt 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?
Dulce de Leche
Dulce de Leche is relatively richer in vitamins

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.