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 carbs, calcium, choline, vitamin B5, vitamin B2, phosphorus, and vitamin A.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Greek yogurt

Dulce de Leche

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Greek yogurt

Dulce de Leche

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 DVitamin D	+∞%
Contains more Vitamin AVitamin A	+3600%
Contains more Vitamin EVitamin E	+1900%
Contains more Vitamin B2Vitamin B2	+45.7%
Contains more Vitamin B5Vitamin B5	+152.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+120%

~equal in Vitamin B3 ~0.21mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.75µg	0.31µg	18%
Carbs	3.98g	55.35g	17%
Calcium	100mg	251mg	15%
Selenium	9.7µg	2.7µg	13%
Choline	15.1mg	89.1mg	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%
Phosphorus	135mg	193mg	8%
Vitamin A	2µg	74µg	8%
Potassium	141mg	350mg	6%
Cholesterol	13mg	29mg	5%
Protein	9g	6.84g	4%
Fats	5g	7.35g	4%
Sodium	35mg	129mg	4%
Vitamin B6	0.063mg	0.016mg	4%
Vitamin C	0mg	2.6mg	3%
Magnesium	11mg	22mg	3%
Iron	0mg	0.17mg	2%
Zinc	0.52mg	0.79mg	2%
Folate	5µg	11µg	2%
Omega-3 (ALA)	0.023g	0.05g	2%
Vitamin D*	0 IU	6 IU	1%
Vitamin D	0µg	0.2µg	1%
Copper	0.017mg	0.004mg	1%
Vitamin E	0.01mg	0.2mg	1%
Vitamin B1	0.023mg	0.016mg	1%
Vitamin K	0µg	1.3µg	1%
Polyunsaturated fat	0.469g	0.375g	1%
Protein per 100 calories	9.3g	2.2g	N/A
Calories per 10 g protein	108kcal	461kcal	N/A
Weight per 100 calories	103g	32g	N/A
Unsaturated / Saturated Fat ratio	1.1	0.56	N/A
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 (DPA)	0g	0.009g	N/A
Omega-3 (Eicosatrienoic acid)	0g	0.001g	N/A
Omega-6 (Gamma-linolenic acid)	0g	0.002g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0g	0.005g	N/A
Omega-6 (Eicosadienoic acid)	0g	0.001g	N/A
Omega-6 (Linoleic acid)	0.209g	0.131g	0%