Chicken Breast Roll Oven-roastedvsFish Tilapia
🎯When to Eat What
Goal-based picks for Chicken Breast Roll Oven-roasted vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g — 28% fewer calories.
Fish Tilapia will keep you satisfied longer with 20.1g protein, making it better for appetite control.
Fish Tilapia packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Fish Tilapia is the heart-friendlier option with lower saturated fat, less sodium.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Chicken Breast Roll Oven-roasted | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 96kcal5% | +38kcal |
| Protein | 15g29% | 20g40% | <0.1g |
| Total Fat | 7.7g10% | 1.7g2% | +6.0g |
| Saturated Fat | 2.5g12% | 0.58g3% | +1.9g |
| Cholesterol | 39mg13% | 50mg17% | <0.1mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.43g | 0g | +0.43g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 3.1mcg16% | — |
| Vitamin E | <0.1mg0% | 0.40mg3% | <0.1mg |
| Vitamin K | 0.50mcg0% | 1.4mcg1% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.16mg10% | +0.14mg |
| Vitamin B12 | 0.24mcg10% | 1.6mcg66% | <0.1mcg |
| Folate | 3.0mcg1% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 3.9mg24% | +2.6mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 52mg2% | +831mg |
| Calcium | 6.0mg0% | 10mg1% | <0.1mg |
| Iron | 0.32mg2% | 0.56mg3% | <0.1mg |
| Potassium | 324mg7% | 302mg6% | +22mg |
| Phosphorus | 121mg10% | 170mg14% | <0.1mg |
| Magnesium | 17mg4% | 27mg6% | <0.1mg |
| Zinc | 0.65mg6% | 0.33mg3% | +0.32mg |
| Copper | <0.1mg8% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 12mcg21% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted — that's 40% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Fish Tilapia provides more protein with 20.1g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tilapia is the leaner option with 1.7g of total fat per 100g compared to 7.65g. Fish Tilapia also has less saturated fat (0.585g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Folate (Fish Tilapia: 24mcg vs 3mcg), Vitamin B12 (Fish Tilapia: 1.58mcg vs 0.24mcg), Vitamin E (Fish Tilapia: 0.4mg vs 0.07mg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 52mg), Selenium (Fish Tilapia: 41.8mcg vs 11.7mcg), Manganese (Fish Tilapia: 0.037mg vs 0.017mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Tilapia fits a high-protein diet. Fish Tilapia fits a low-fat diet. Fish Tilapia fits a low-sodium diet.