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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, and potassium.
  • Greek yogurt covers your daily need for 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.
  • Dulce de Leche has a higher glycemic index (42) than Greek yogurt (12).

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% 0.67% 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% 25% 4% 3% 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 +3600%
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 DV% diff.
Vitamin B12 0.75µg 0.31µg 18%
Carbs 3.98g 55.35g 17%
Calcium 100mg 251mg 15%
Choline 15.1mg 89.1mg 13%
Selenium 9.7µg 2.7µg 13%
Calories 97kcal 315kcal 11%
Vitamin B2 0.278mg 0.405mg 10%
Vitamin B5 0.331mg 0.835mg 10%
Saturated fat 2.395g 4.534g 10%
Vitamin A 2µg 74µg 8%
Phosphorus 135mg 193mg 8%
Potassium 141mg 350mg 6%
Cholesterol 13mg 29mg 5%
Sodium 35mg 129mg 4%
Vitamin B6 0.063mg 0.016mg 4%
Fats 5g 7.35g 4%
Protein 9g 6.84g 4%
Magnesium 11mg 22mg 3%
Vitamin C 0mg 2.6mg 3%
Iron 0mg 0.17mg 2%
Folate 5µg 11µg 2%
Zinc 0.52mg 0.79mg 2%
Polyunsaturated fat 0.469g 0.375g 1%
Vitamin K 0µg 1.3µg 1%
Vitamin B1 0.023mg 0.016mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.01mg 0.2mg 1%
Copper 0.017mg 0.004mg 1%
Vitamin D 0IU 6IU 1%
Net carbs 3.98g 55.35g N/A
Sugar 4g 49.74g N/A
Manganese 0.009mg 0.002mg 0%
Vitamin B3 0.208mg 0.21mg 0%
Trans fat 0g 0.364g N/A
Monounsaturated fat 2.136g 2.143g 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.209g 0.131g N/A

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
23%
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.