Chicken Breast Roll (Roasted)vsCrab (Raw)
Chicken Breast Roll (Roasted) has 134 calories and 15g protein per 100g. Crab (Raw) has 87 calories and 18g protein per 100g Crab (Raw) has more protein, Crab (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chicken Breast Roll (Roasted) vs Crab (Raw)
Go with Crab (Raw) at just 87 kcal per 100g — 35% fewer calories.
Crab (Raw) packs 18.1g of protein per 100g (83% of calories from protein) — the better pick for muscle growth and recovery.
Crab (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Crab (Raw) provides 89mg of calcium per 100g — a much better source for bone health.
Crab (Raw) edges ahead overall with more protein, less saturated fat — the more nutritious option for everyday eating.
⚠️Things to Watch
Chicken Breast Roll (Roasted)
High in sodium at 883mg per 100g, so it may not be the best fit for a low-sodium diet.
Crab (Raw)
Relatively high in cholesterol at 78mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chicken Breast Roll Oven-roasted | Crustaceans Crab Blue | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 87kcal4% | +47kcal |
| Protein | 15g29% | 18g36% | <0.1g |
| Total Fat | 7.7g10% | 1.1g1% | +6.6g |
| Saturated Fat | 2.5g12% | 0.22g1% | +2.3g |
| Cholesterol | 39mg13% | 78mg26% | <0.1mg |
| Carbohydrates | 1.8g1% | <0.1g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.43g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 3.0mg3% | <0.1mg |
| Vitamin E | <0.1mg0% | — | — |
| Vitamin K | 0.50mcg0% | — | — |
| Vitamin B6 | 0.30mg18% | 0.15mg9% | +0.15mg |
| Vitamin B12 | 0.24mcg10% | 9.0mcg375% | <0.1mcg |
| Folate | 3.0mcg1% | 44mcg11% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg3% | +<0.1mg |
| Niacin (B3) | 6.5mg41% | 2.7mg17% | +3.8mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 293mg13% | +590mg |
| Calcium | 6.0mg0% | 89mg7% | <0.1mg |
| Iron | 0.32mg2% | 0.74mg4% | <0.1mg |
| Potassium | 324mg7% | 329mg7% | <0.1mg |
| Phosphorus | 121mg10% | 229mg18% | <0.1mg |
| Magnesium | 17mg4% | 34mg8% | <0.1mg |
| Zinc | 0.65mg6% | 3.5mg32% | <0.1mg |
| Copper | <0.1mg8% | 0.67mg74% | <0.1mg |
| Manganese | <0.1mg1% | 0.15mg7% | <0.1mg |
| Selenium | 12mcg21% | 37mcg68% | <0.1mcg |
🔬Nutritional Analysis
Calories: Crab (Raw) is significantly lower in calories at just 87 kcal per 100g compared to 134 kcal for Chicken Breast Roll (Roasted) — that's 54% fewer calories, making Crab (Raw) the better choice for calorie-conscious diets.
Protein: Crab (Raw) provides more protein with 18.1g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, Crab (Raw) offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll (Roasted) has more fat (7.65g vs 1.08g 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. Crab (Raw) has less saturated fat (0.222g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Crab (Raw): 2mcg vs 0mcg), Vitamin C (Crab (Raw): 3mg vs 0mg), Vitamin B12 (Crab (Raw): 9mcg vs 0.24mcg).
Key Minerals: Notable mineral differences include Calcium (Crab (Raw): 89mg vs 6mg), Copper (Crab (Raw): 0.669mg vs 0.069mg), Manganese (Crab (Raw): 0.15mg vs 0.017mg).
Diet Suitability: Both fit a low-carb or keto diet. Crab (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Chicken Breast Roll (Roasted) or Crab (Raw)?
- Crab (Raw) has more protein with 18.1g per 100g compared to 14.6g for Chicken Breast Roll (Roasted).
- Which is lower in calories, Chicken Breast Roll (Roasted) or Crab (Raw)?
- Crab (Raw) is lower in calories with 87 kcal per 100g versus 134 kcal.
- Is Chicken Breast Roll (Roasted) or Crab (Raw) healthier?
- It depends on your goals. Chicken Breast Roll (Roasted) has 134 calories and 14.6g protein per 100g, while Crab (Raw) has 87 calories and 18.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chicken Breast Roll (Roasted) or Crab (Raw)?
- Crab (Raw) is leaner with 1.08g of fat per 100g compared to 7.65g.