Chicken Breast Roll Oven-roastedvsSpinach
🎯When to Eat What
Goal-based picks for Chicken Breast Roll Oven-roasted vs Spinach
Go with Spinach at just 23 kcal per 100g — 83% 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.
Spinach has both iron (2.71mg) and vitamin C (28mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
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.
Spinach is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Spinach provides 558mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Chicken Breast Roll Oven-roasted | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 23kcal1% | +111kcal |
| Protein | 15g29% | 2.9g6% | +12g |
| Total Fat | 7.7g10% | 0.39g1% | +7.3g |
| Saturated Fat | 2.5g12% | <0.1g0% | +2.4g |
| Trans Fat | — | 0g | — |
| Cholesterol | 39mg13% | 0mg0% | +39mg |
| Carbohydrates | 1.8g1% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 2.2g8% | <0.1g |
| Sugars | 0.43g | 0.42g | +<0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 2.0mg14% | <0.1mg |
| Vitamin K | 0.50mcg0% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.20mg11% | +0.10mg |
| Vitamin B12 | 0.24mcg10% | 0mcg0% | +0.24mcg |
| Folate | 3.0mcg1% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 0.72mg5% | +5.8mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 79mg3% | +804mg |
| Calcium | 6.0mg0% | 99mg8% | <0.1mg |
| Iron | 0.32mg2% | 2.7mg15% | <0.1mg |
| Potassium | 324mg7% | 558mg12% | <0.1mg |
| Phosphorus | 121mg10% | 49mg4% | +72mg |
| Magnesium | 17mg4% | 79mg19% | <0.1mg |
| Zinc | 0.65mg6% | 0.53mg5% | +0.12mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg1% | 0.90mg39% | <0.1mg |
| Selenium | 12mcg21% | 1.0mcg2% | +11mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted — that's 483% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Spinach offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll Oven-roasted has more fat (7.65g vs 0.39g 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. Spinach has less saturated fat (0.063g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach: 469mcg vs 0mcg), Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin K (Spinach: 483mcg vs 0.5mcg).
Key Minerals: Notable mineral differences include Manganese (Spinach: 0.897mg vs 0.017mg), Calcium (Spinach: 99mg vs 6mg), Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 79mg).
Diet Suitability: Both fit a low-carb or keto diet. Spinach fits a low-fat diet. Spinach fits a low-sodium diet.