BroccolivsChicken Breast Roll Oven-roasted
🎯When to Eat What
Goal-based picks for Broccoli vs Chicken Breast Roll Oven-roasted
Go with Broccoli at just 31 kcal per 100g — 77% 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.
Broccoli is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Broccoli delivers 91mg of vitamin C per 100g — great for immune function and skin health.
Broccoli edges ahead overall with more fiber, less saturated fat, more vitamin C — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Broccoli | Chicken Breast Roll Oven-roasted | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 134kcal7% | <0.1kcal |
| Protein | 2.6g5% | 15g29% | <0.1g |
| Total Fat | 0.34g0% | 7.7g10% | <0.1g |
| Saturated Fat | <0.1g0% | 2.5g12% | <0.1g |
| Cholesterol | — | 39mg13% | — |
| Carbohydrates | 6.3g2% | 1.8g1% | +4.5g |
| Dietary Fiber | 2.4g9% | 0g0% | +2.4g |
| Sugars | — | 0.43g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 0mcg0% | +8.0mcg |
| Vitamin C | 91mg101% | 0mg0% | +91mg |
| Vitamin E | 0.15mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 102mcg85% | 0.50mcg0% | +102mcg |
| Vitamin B6 | 0.19mg11% | 0.30mg18% | <0.1mg |
| Vitamin B12 | — | 0.24mcg10% | — |
| Folate | 65mcg16% | 3.0mcg1% | +62mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 883mg38% | <0.1mg |
| Calcium | 46mg4% | 6.0mg0% | +40mg |
| Iron | 0.69mg4% | 0.32mg2% | +0.37mg |
| Potassium | 303mg6% | 324mg7% | <0.1mg |
| Phosphorus | 67mg5% | 121mg10% | <0.1mg |
| Magnesium | 21mg5% | 17mg4% | +4.0mg |
| Zinc | 0.42mg4% | 0.65mg6% | <0.1mg |
| Copper | <0.1mg7% | <0.1mg8% | <0.1mg |
| Manganese | 0.20mg9% | <0.1mg1% | +0.18mg |
| Selenium | 1.6mcg3% | 12mcg21% | <0.1mcg |
🔬Nutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted — that's 332% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 2.57g 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 0.34g 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. Broccoli has less saturated fat (0.039g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Broccoli: 8mcg vs 0mcg), Vitamin C (Broccoli: 91.3mg vs 0mg), Vitamin K (Broccoli: 102mcg vs 0.5mcg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 36mg), Manganese (Broccoli: 0.197mg vs 0.017mg), Calcium (Broccoli: 46mg vs 6mg).
Diet Suitability: Chicken Breast Roll Oven-roasted fits a low-carb or keto diet. Broccoli fits a low-fat diet. Broccoli fits a low-sodium diet.