Brussels SproutsvsChicken Breast Roll Oven-roasted
🎯When to Eat What
Goal-based picks for Brussels Sprouts vs Chicken Breast Roll Oven-roasted
Go with Brussels Sprouts at just 43 kcal per 100g — 68% 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.
Brussels Sprouts is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Brussels Sprouts provides 389mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Brussels Sprouts delivers 85mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Brussels Sprouts | Chicken Breast Roll Oven-roasted | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 134kcal7% | <0.1kcal |
| Protein | 3.4g7% | 15g29% | <0.1g |
| Total Fat | 0.30g0% | 7.7g10% | <0.1g |
| Saturated Fat | <0.1g0% | 2.5g12% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 39mg13% | <0.1mg |
| Carbohydrates | 8.9g3% | 1.8g1% | +7.2g |
| Dietary Fiber | 3.8g14% | 0g0% | +3.8g |
| Sugars | 2.2g | 0.43g | +1.8g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 0mcg0% | +38mcg |
| Vitamin C | 85mg94% | 0mg0% | +85mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.88mg6% | <0.1mg0% | +0.81mg |
| Vitamin K | 177mcg148% | 0.50mcg0% | +177mcg |
| Vitamin B6 | 0.22mg13% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.24mcg10% | <0.1mcg |
| Folate | 61mcg15% | 3.0mcg1% | +58mcg |
| Thiamin (B1) | 0.14mg12% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 25mg1% | 883mg38% | <0.1mg |
| Calcium | 42mg3% | 6.0mg0% | +36mg |
| Iron | 1.4mg8% | 0.32mg2% | +1.1mg |
| Potassium | 389mg8% | 324mg7% | +65mg |
| Phosphorus | 69mg6% | 121mg10% | <0.1mg |
| Magnesium | 23mg5% | 17mg4% | +6.0mg |
| Zinc | 0.42mg4% | 0.65mg6% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg8% | +<0.1mg |
| Manganese | 0.34mg15% | <0.1mg1% | +0.32mg |
| Selenium | 1.6mcg3% | 12mcg21% | <0.1mcg |
🔬Nutritional Analysis
Calories: Brussels Sprouts is significantly lower in calories at just 43 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted — that's 212% fewer calories, making Brussels Sprouts the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 3.38g 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 0.3g 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. Brussels Sprouts has less saturated fat (0.062g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Brussels Sprouts: 38mcg vs 0mcg), Vitamin C (Brussels Sprouts: 85mg vs 0mg), Vitamin K (Brussels Sprouts: 177mcg vs 0.5mcg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 25mg), Manganese (Brussels Sprouts: 0.337mg vs 0.017mg), Calcium (Brussels Sprouts: 42mg vs 6mg).
Diet Suitability: Chicken Breast Roll Oven-roasted fits a low-carb or keto diet. Brussels Sprouts fits a low-fat diet. Brussels Sprouts fits a low-sodium diet.