Chicken Breast Roll Oven-roastedvsFish Mackerel Salted
ðŊWhen to Eat What
Goal-based picks for Chicken Breast Roll Oven-roasted vs Fish Mackerel Salted
Go with Chicken Breast Roll Oven-roasted at just 134 kcal per 100g â 56% fewer calories.
Fish Mackerel Salted will keep you satisfied longer with 18.5g protein, making it better for appetite control.
Fish Mackerel Salted packs 18.5g of protein per 100g (24% of calories from protein) â the better pick for muscle growth and recovery.
Chicken Breast Roll Oven-roasted is the heart-friendlier option with lower saturated fat, less sodium.
Fish Mackerel Salted provides 520mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Fish Mackerel Salted provides 66mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Chicken Breast Roll Oven-roasted | Fish Mackerel Salted | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 134kcal7% | 305kcal15% | <0.1kcal |
| Protein | 15g29% | 19g37% | <0.1g |
| Total Fat | 7.7g10% | 25g32% | <0.1g |
| Saturated Fat | 2.5g12% | 7.2g36% | <0.1g |
| Cholesterol | 39mg13% | 95mg32% | <0.1mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | 0.43g | 0g | +0.43g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 47mcg5% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | â | 25mcg126% | â |
| Vitamin E | <0.1mg0% | 2.4mg16% | <0.1mg |
| Vitamin K | 0.50mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 0.24mcg10% | 12mcg500% | <0.1mcg |
| Folate | 3.0mcg1% | 15mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 3.3mg21% | +3.2mg |
| ðķMinerals | |||
| Sodium | 883mg38% | 4450mg193% | <0.1mg |
| Calcium | 6.0mg0% | 66mg5% | <0.1mg |
| Iron | 0.32mg2% | 1.4mg8% | <0.1mg |
| Potassium | 324mg7% | 520mg11% | <0.1mg |
| Phosphorus | 121mg10% | 254mg20% | <0.1mg |
| Magnesium | 17mg4% | 60mg14% | <0.1mg |
| Zinc | 0.65mg6% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg8% | 0.10mg11% | <0.1mg |
| Manganese | <0.1mg1% | â | â |
| Selenium | 12mcg21% | 73mcg133% | <0.1mcg |
ðŽNutritional Analysis
Calories: Chicken Breast Roll Oven-roasted is significantly lower in calories at just 134 kcal per 100g compared to 305 kcal for Fish Mackerel Salted â that's 128% fewer calories, making Chicken Breast Roll Oven-roasted the better choice for calorie-conscious diets.
Protein: Fish Mackerel Salted provides more protein with 18.5g versus 14.6g 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 is the leaner option with 7.65g of total fat per 100g compared to 25.1g. Chicken Breast Roll Oven-roasted also has less saturated fat (2.48g vs 7.15g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Fish Mackerel Salted: 47mcg vs 0mcg), Vitamin B12 (Fish Mackerel Salted: 12mcg vs 0.24mcg), Vitamin E (Fish Mackerel Salted: 2.38mg vs 0.07mg).
Key Minerals: Notable mineral differences include Calcium (Fish Mackerel Salted: 66mg vs 6mg), Selenium (Fish Mackerel Salted: 73.4mcg vs 11.7mcg), Sodium (Fish Mackerel Salted: 4450mg vs 883mg).
Diet Suitability: Both fit a low-carb or keto diet.