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  6. Kefir vs. Dulce de Leche

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

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The main differences between Kefir and Dulce de Leche

  • Kefir is richer in Vitamin A RAE, and Vitamin D, yet Dulce de Leche is richer in Vitamin B2, Choline, Phosphorus, Calcium, Vitamin B5, and Potassium.
  • Daily need coverage for Vitamin B2 from Dulce de Leche is 21% higher.
  • Kefir contains 7 times more Vitamin D than Dulce de Leche. Kefir contains 41IU of Vitamin D, while Dulce de Leche contains 6IU.
  • Kefir contains less Cholesterol.

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

Infographic

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

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.
Kefir
Kefir
5
:
7
Dulce de Leche
Dulce de Leche
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%
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%
Equal in Vitamin B12 - 0.31
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%
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%
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%
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%
Equal in Vitamin B12 - 0.31

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
0
:
5
Dulce de Leche
Dulce de Leche
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +33%
Contains more Galactose +13.2%
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
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
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.
Kefir Dulce de Leche
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 Kefir Dulce de Leche Opinion
Net carbs 4.48g 55.35g Dulce de Leche
Protein 3.79g 6.84g Dulce de Leche
Fats 0.93g 7.35g Dulce de Leche
Carbs 4.48g 55.35g Dulce de Leche
Calories 41kcal 315kcal Dulce de Leche
Fructose 0g 0.32g Dulce de Leche
Sugar 4.61g 49.74g Kefir
Calcium 130mg 251mg Dulce de Leche
Iron 0.04mg 0.17mg Dulce de Leche
Magnesium 12mg 22mg Dulce de Leche
Phosphorus 105mg 193mg Dulce de Leche
Potassium 164mg 350mg Dulce de Leche
Sodium 40mg 129mg Kefir
Zinc 0.46mg 0.79mg Dulce de Leche
Copper 0.009mg 0.004mg Kefir
Manganese 0.005mg 0.002mg Kefir
Selenium 3.6µg 2.7µg Kefir
Vitamin A 569IU 267IU Kefir
Vitamin A RAE 171µg 74µg Kefir
Vitamin E 0.02mg 0.2mg Dulce de Leche
Vitamin D 41IU 6IU Kefir
Vitamin D 1µg 0.2µg Kefir
Vitamin C 0.2mg 2.6mg Dulce de Leche
Vitamin B1 0.03mg 0.016mg Kefir
Vitamin B2 0.135mg 0.405mg Dulce de Leche
Vitamin B3 0.15mg 0.21mg Dulce de Leche
Vitamin B5 0.385mg 0.835mg Dulce de Leche
Vitamin B6 0.058mg 0.016mg Kefir
Folate 13µg 11µg Kefir
Vitamin B12 0.29µg 0.31µg Dulce de Leche
Vitamin K 0.1µg 1.3µg Dulce de Leche
Cholesterol 5mg 29mg Kefir
Trans Fat 0.037g 0.364g Kefir
Saturated Fat 0.658g 4.534g Kefir
Omega-3 - EPA 0g 0.004g Dulce de Leche
Omega-3 - DPA 0.001g 0.009g Dulce de Leche
Monounsaturated Fat 0.31g 2.143g Dulce de Leche
Polyunsaturated fat 0.053g 0.375g Dulce de Leche
Omega-6 - Eicosadienoic acid 0g 0.001g Dulce de Leche
Omega-6 - Linoleic acid 0.029g 0.131g Dulce de Leche
Omega-6 - Gamma-linoleic acid 0g 0.002g Dulce de Leche
Omega-3 - ALA 0.006g 0.05g Dulce de Leche
Omega-3 - Eicosatrienoic acid 0g 0.001g Dulce de Leche
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0.005g Dulce de Leche

Which food is preferable for your diet?

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

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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.