Chicken Breast Roll Oven-roastedvsTofu Yogurt
🎯When to Eat What
Goal-based picks for Chicken Breast Roll Oven-roasted vs Tofu Yogurt
Go with Tofu Yogurt at just 94 kcal per 100g — 30% 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.
Tofu Yogurt with 16g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Tofu Yogurt is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Chicken Breast Roll Oven-roasted provides 324mg 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 | Tofu Yogurt | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 94kcal5% | +40kcal |
| Protein | 15g29% | 3.5g7% | +11g |
| Total Fat | 7.7g10% | 1.8g2% | +5.9g |
| Saturated Fat | 2.5g12% | 0.26g1% | +2.2g |
| Trans Fat | — | 0g | — |
| Cholesterol | 39mg13% | 0mg0% | +39mg |
| Carbohydrates | 1.8g1% | 16g6% | <0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | 0.43g | 1.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 2.5mg3% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.31mg2% | <0.1mg |
| Vitamin K | 0.50mcg0% | 3.5mcg3% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | <0.1mg1% | +0.28mg |
| Vitamin B12 | 0.24mcg10% | 0mcg0% | +0.24mcg |
| Folate | 3.0mcg1% | 6.0mcg2% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 6.5mg41% | 0.24mg2% | +6.3mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 35mg2% | +848mg |
| Calcium | 6.0mg0% | 118mg9% | <0.1mg |
| Iron | 0.32mg2% | 1.1mg6% | <0.1mg |
| Potassium | 324mg7% | 47mg1% | +277mg |
| Phosphorus | 121mg10% | 38mg3% | +83mg |
| Magnesium | 17mg4% | 40mg10% | <0.1mg |
| Zinc | 0.65mg6% | 0.31mg3% | +0.34mg |
| Copper | <0.1mg8% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | — | — |
| Selenium | 12mcg21% | 13mcg24% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Yogurt is significantly lower in calories at just 94 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted — that's 43% fewer calories, making Tofu Yogurt the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 3.5g 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 1.8g 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. Tofu Yogurt has less saturated fat (0.259g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Yogurt: 2mcg vs 0mcg), Vitamin C (Tofu Yogurt: 2.5mg vs 0mg), Vitamin B12 (Chicken Breast Roll Oven-roasted: 0.24mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 35mg), Calcium (Tofu Yogurt: 118mg vs 6mg), Potassium (Chicken Breast Roll Oven-roasted: 324mg vs 47mg).
Diet Suitability: Chicken Breast Roll Oven-roasted fits a low-carb or keto diet. Tofu Yogurt fits a low-fat diet. Tofu Yogurt fits a low-sodium diet.