Chicken Breast Roll Oven-roastedvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Chicken Breast Roll Oven-roasted vs Tofu Fried
Go with Chicken Breast Roll Oven-roasted at just 134 kcal per 100g â 50% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber and 18.8g protein, making it better for appetite control.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) â the better pick for muscle growth and recovery.
Tofu Fried is the heart-friendlier option with less sodium, more fiber.
Chicken Breast Roll Oven-roasted provides 324mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Tofu Fried provides 372mg 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 | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 134kcal7% | 270kcal14% | <0.1kcal |
| Protein | 15g29% | 19g38% | <0.1g |
| Total Fat | 7.7g10% | 20g26% | <0.1g |
| Saturated Fat | 2.5g12% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 39mg13% | 0mg0% | +39mg |
| Carbohydrates | 1.8g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | 0.43g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Vitamin K | 0.50mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | <0.1mg6% | +0.20mg |
| Vitamin B12 | 0.24mcg10% | 0mcg0% | +0.24mcg |
| Folate | 3.0mcg1% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 6.5mg41% | 0.10mg1% | +6.4mg |
| ðķMinerals | |||
| Sodium | 883mg38% | 16mg1% | +867mg |
| Calcium | 6.0mg0% | 372mg29% | <0.1mg |
| Iron | 0.32mg2% | 4.9mg27% | <0.1mg |
| Potassium | 324mg7% | 146mg3% | +178mg |
| Phosphorus | 121mg10% | 287mg23% | <0.1mg |
| Magnesium | 17mg4% | 60mg14% | <0.1mg |
| Zinc | 0.65mg6% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg8% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg1% | 1.5mg65% | <0.1mg |
| Selenium | 12mcg21% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Chicken Breast Roll Oven-roasted is significantly lower in calories at just 134 kcal per 100g compared to 270 kcal for Tofu Fried â that's 101% fewer calories, making Chicken Breast Roll Oven-roasted the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g 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 20.2g. Chicken Breast Roll Oven-roasted also has less saturated fat (2.48g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin B12 (Chicken Breast Roll Oven-roasted: 0.24mcg vs 0mcg), Niacin (B3) (Chicken Breast Roll Oven-roasted: 6.54mg vs 0.1mg).
Key Minerals: Notable mineral differences include Manganese (Tofu Fried: 1.5mg vs 0.017mg), Calcium (Tofu Fried: 372mg vs 6mg), Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 16mg).
Diet Suitability: Chicken Breast Roll Oven-roasted fits a low-carb or keto diet. Tofu Fried fits a low-sodium diet.