Cauliflower RawvsChicken Breast Roll Oven-roasted
🎯When to Eat What
Goal-based picks for Cauliflower Raw vs Chicken Breast Roll Oven-roasted
Go with Cauliflower Raw at just 25 kcal per 100g — 81% fewer calories.
Chicken Breast Roll Oven-roasted will keep you satisfied longer with 14.6g protein, 7.65g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
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.
Cauliflower Raw is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Cauliflower Raw delivers 48mg of vitamin C per 100g — great for immune function and skin health.
Cauliflower Raw edges ahead overall with more fiber, less saturated fat, more vitamin C — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Chicken Breast Roll Oven-roasted | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 134kcal7% | <0.1kcal |
| Protein | 1.9g4% | 15g29% | <0.1g |
| Total Fat | 0.28g0% | 7.7g10% | <0.1g |
| Saturated Fat | 0.13g1% | 2.5g12% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 39mg13% | <0.1mg |
| Carbohydrates | 5.0g2% | 1.8g1% | +3.2g |
| Dietary Fiber | 2.0g7% | 0g0% | +2.0g |
| Sugars | 1.9g | 0.43g | +1.5g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 48mg54% | 0mg0% | +48mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 16mcg13% | 0.50mcg0% | +15mcg |
| Vitamin B6 | 0.18mg11% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.24mcg10% | <0.1mcg |
| Folate | 57mcg14% | 3.0mcg1% | +54mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 883mg38% | <0.1mg |
| Calcium | 22mg2% | 6.0mg0% | +16mg |
| Iron | 0.42mg2% | 0.32mg2% | +<0.1mg |
| Potassium | 299mg6% | 324mg7% | <0.1mg |
| Phosphorus | 44mg4% | 121mg10% | <0.1mg |
| Magnesium | 15mg4% | 17mg4% | <0.1mg |
| Zinc | 0.27mg2% | 0.65mg6% | <0.1mg |
| Copper | <0.1mg4% | <0.1mg8% | <0.1mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.14mg |
| Selenium | 0.60mcg1% | 12mcg21% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cauliflower Raw is significantly lower in calories at just 25 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted — that's 436% fewer calories, making Cauliflower Raw the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 1.92g 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 0.28g 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. Cauliflower Raw has less saturated fat (0.13g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cauliflower Raw: 48.2mg vs 0mg), Vitamin B12 (Chicken Breast Roll Oven-roasted: 0.24mcg vs 0mcg), Vitamin K (Cauliflower Raw: 15.5mcg vs 0.5mcg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 30mg), Selenium (Chicken Breast Roll Oven-roasted: 11.7mcg vs 0.6mcg), Manganese (Cauliflower Raw: 0.155mg vs 0.017mg).
Diet Suitability: Both fit a low-carb or keto diet. Cauliflower Raw fits a low-fat diet. Cauliflower Raw fits a low-sodium diet.