Bread Whole-wheat Prepared From RecipevsChicken Breast Roll Oven-roasted
🎯When to Eat What
Goal-based picks for Bread Whole-wheat Prepared From Recipe vs Chicken Breast Roll Oven-roasted
Go with Chicken Breast Roll Oven-roasted at just 134 kcal per 100g — 52% fewer calories.
Chicken Breast Roll Oven-roasted packs 14.6g of protein per 100g (44% of calories from protein) — the better pick for muscle growth and recovery.
Bread Whole-wheat Prepared From Recipe is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Chicken Breast Roll Oven-roasted has only 2g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Bread Whole-wheat Prepared From Recipe has 3.1mg of iron per 100g — important for energy levels and preventing iron-deficiency anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Bread Whole-wheat Prepared From Recipe | Chicken Breast Roll Oven-roasted | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 278kcal14% | 134kcal7% | +144kcal |
| Protein | 8.4g17% | 15g29% | <0.1g |
| Total Fat | 5.4g7% | 7.7g10% | <0.1g |
| Saturated Fat | 0.80g4% | 2.5g12% | <0.1g |
| Cholesterol | 0mg0% | 39mg13% | <0.1mg |
| Carbohydrates | 51g19% | 1.8g1% | +50g |
| Dietary Fiber | 6.0g21% | 0g0% | +6.0g |
| Sugars | 3.8g | 0.43g | +3.4g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.76mg5% | <0.1mg0% | +0.69mg |
| Vitamin K | 9.4mcg8% | 0.50mcg0% | +8.9mcg |
| Vitamin B6 | 0.20mg12% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.24mcg10% | <0.1mcg |
| Folate | 65mcg16% | 3.0mcg1% | +62mcg |
| Thiamin (B1) | 0.30mg25% | <0.1mg4% | +0.26mg |
| Riboflavin (B2) | 0.23mg17% | <0.1mg5% | +0.17mg |
| Niacin (B3) | 4.0mg25% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 346mg15% | 883mg38% | <0.1mg |
| Calcium | 33mg3% | 6.0mg0% | +27mg |
| Iron | 3.1mg17% | 0.32mg2% | +2.8mg |
| Potassium | 314mg7% | 324mg7% | <0.1mg |
| Phosphorus | 187mg15% | 121mg10% | +66mg |
| Magnesium | 81mg19% | 17mg4% | +64mg |
| Zinc | 1.5mg14% | 0.65mg6% | +0.85mg |
| Copper | 0.25mg28% | <0.1mg8% | +0.18mg |
| Manganese | 1.9mg82% | <0.1mg1% | +1.9mg |
| Selenium | 39mcg70% | 12mcg21% | +27mcg |
🔬Nutritional Analysis
Calories: Chicken Breast Roll Oven-roasted is significantly lower in calories at just 134 kcal per 100g compared to 278 kcal for Bread Whole-wheat Prepared From Recipe — that's 107% fewer calories, making Chicken Breast Roll Oven-roasted the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 8.4g per 100g. In terms of protein-to-calorie efficiency, Chicken Breast Roll Oven-roasted offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll Oven-roasted has more fat (7.65g vs 5.4g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Bread Whole-wheat Prepared From Recipe has less saturated fat (0.796g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Chicken Breast Roll Oven-roasted: 0.24mcg vs 0mcg), Vitamin K (Bread Whole-wheat Prepared From Recipe: 9.4mcg vs 0.5mcg), Folate (Bread Whole-wheat Prepared From Recipe: 65mcg vs 3mcg).
Key Minerals: Notable mineral differences include Manganese (Bread Whole-wheat Prepared From Recipe: 1.88mg vs 0.017mg), Iron (Bread Whole-wheat Prepared From Recipe: 3.1mg vs 0.32mg), Calcium (Bread Whole-wheat Prepared From Recipe: 33mg vs 6mg).
Diet Suitability: Chicken Breast Roll Oven-roasted fits a low-carb or keto diet. Bread Whole-wheat Prepared From Recipe fits a high-fiber diet.