95% Lean Ground Beef (Raw)vsChicken Breast Roll (Roasted)
95% Lean Ground Beef (Raw) has 137 calories and 21g protein per 100g. Chicken Breast Roll (Roasted) has 134 calories and 15g protein per 100g 95% Lean Ground Beef (Raw) has more protein, Chicken Breast Roll (Roasted) is lower in calories.
🎯When to Eat What
Goal-based picks for 95% Lean Ground Beef (Raw) vs Chicken Breast Roll (Roasted)
95% Lean Ground Beef (Raw) will keep you satisfied longer with 21.4g protein, 5g fat — fat and protein slow digestion while fiber adds bulk.
95% Lean Ground Beef (Raw) packs 21.4g of protein per 100g (62% of calories from protein) — the better pick for muscle growth and recovery.
95% Lean Ground Beef (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
95% Lean Ground Beef (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
95% Lean Ground Beef (Raw)
Relatively high in cholesterol at 62mg per 100g.
Chicken Breast Roll (Roasted)
High in sodium at 883mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Chicken Breast Roll Oven-roasted | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 134kcal7% | +3.0kcal |
| Protein | 21g43% | 15g29% | +6.8g |
| Total Fat | 5.0g6% | 7.7g10% | <0.1g |
| Saturated Fat | 2.2g11% | 2.5g12% | <0.1g |
| Trans Fat | 0.22g | — | — |
| Cholesterol | 62mg21% | 39mg13% | +23mg |
| Carbohydrates | 0g0% | 1.8g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0.43g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 0mcg0% | +4.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.10mcg1% | — | — |
| Vitamin E | 0.17mg1% | <0.1mg0% | +0.10mg |
| Vitamin K | 0.30mcg0% | 0.50mcg0% | <0.1mcg |
| Vitamin B6 | 0.39mg23% | 0.30mg18% | +<0.1mg |
| Vitamin B12 | 2.2mcg93% | 0.24mcg10% | +2.0mcg |
| Folate | 5.0mcg1% | 3.0mcg1% | +2.0mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 5.5mg34% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 883mg38% | <0.1mg |
| Calcium | 9.0mg1% | 6.0mg0% | +3.0mg |
| Iron | 2.4mg13% | 0.32mg2% | +2.1mg |
| Potassium | 346mg7% | 324mg7% | +22mg |
| Phosphorus | 198mg16% | 121mg10% | +77mg |
| Magnesium | 22mg5% | 17mg4% | +5.0mg |
| Zinc | 5.1mg46% | 0.65mg6% | +4.4mg |
| Copper | <0.1mg9% | <0.1mg8% | +<0.1mg |
| Manganese | <0.1mg0% | <0.1mg1% | <0.1mg |
| Selenium | 17mcg32% | 12mcg21% | +5.7mcg |
🔬Nutritional Analysis
Calories: 95% Lean Ground Beef (Raw) and Chicken Breast Roll (Roasted) have nearly identical calorie content at 137 and 134 kcal per 100g respectively.
Protein: 95% Lean Ground Beef (Raw) provides more protein with 21.4g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, 95% Lean Ground Beef (Raw) offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll (Roasted) has more fat (7.65g vs 5g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (95% Lean Ground Beef (Raw): 4mcg vs 0mcg), Vitamin B12 (95% Lean Ground Beef (Raw): 2.24mcg vs 0.24mcg), Vitamin E (95% Lean Ground Beef (Raw): 0.17mg vs 0.07mg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll (Roasted): 883mg vs 66mg), Iron (95% Lean Ground Beef (Raw): 2.38mg vs 0.32mg), Zinc (95% Lean Ground Beef (Raw): 5.09mg vs 0.65mg).
Diet Suitability: Both fit a low-carb or keto diet. 95% Lean Ground Beef (Raw) fits a high-protein diet. 95% Lean Ground Beef (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, 95% Lean Ground Beef (Raw) or Chicken Breast Roll (Roasted)?
- 95% Lean Ground Beef (Raw) has more protein with 21.4g per 100g compared to 14.6g for Chicken Breast Roll (Roasted).
- Which is lower in calories, 95% Lean Ground Beef (Raw) or Chicken Breast Roll (Roasted)?
- Chicken Breast Roll (Roasted) is lower in calories with 134 kcal per 100g versus 137 kcal.
- Is 95% Lean Ground Beef (Raw) or Chicken Breast Roll (Roasted) healthier?
- It depends on your goals. 95% Lean Ground Beef (Raw) has 137 calories and 21.4g protein per 100g, while Chicken Breast Roll (Roasted) has 134 calories and 14.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, 95% Lean Ground Beef (Raw) or Chicken Breast Roll (Roasted)?
- 95% Lean Ground Beef (Raw) is leaner with 5g of fat per 100g compared to 7.65g.