Chicken Breast Roll (Roasted)vsCod (Raw)
Chicken Breast Roll (Roasted) has 134 calories and 15g protein per 100g. Cod (Raw) has 82 calories and 18g protein per 100g Cod (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chicken Breast Roll (Roasted) vs Cod (Raw)
Go with Cod (Raw) at just 82 kcal per 100g — 39% fewer calories.
Chicken Breast Roll (Roasted) will keep you satisfied longer with 14.6g protein, 7.7g fat — fat and protein slow digestion while fiber adds bulk.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
Cod (Raw) edges ahead overall with more protein, less saturated fat, more potassium — 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.
Cod (Raw)
No major nutritional red flags stand out 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 | Fish Cod Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 82kcal4% | +52kcal |
| Protein | 15g29% | 18g36% | <0.1g |
| Total Fat | 7.7g10% | 0.67g1% | +7.0g |
| Saturated Fat | 2.5g12% | 0.13g1% | +2.3g |
| Cholesterol | 39mg13% | 43mg14% | <0.1mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.43g | 0g | +0.43g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 12mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 1.0mg1% | <0.1mg |
| Vitamin D | — | 0.90mcg5% | — |
| Vitamin E | <0.1mg0% | 0.64mg4% | <0.1mg |
| Vitamin K | 0.50mcg0% | 0.10mcg0% | +0.40mcg |
| Vitamin B6 | 0.30mg18% | 0.24mg14% | +<0.1mg |
| Vitamin B12 | 0.24mcg10% | 0.91mcg38% | <0.1mcg |
| Folate | 3.0mcg1% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 2.1mg13% | +4.5mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 54mg2% | +829mg |
| Calcium | 6.0mg0% | 16mg1% | <0.1mg |
| Iron | 0.32mg2% | 0.38mg2% | <0.1mg |
| Potassium | 324mg7% | 413mg9% | <0.1mg |
| Phosphorus | 121mg10% | 203mg16% | <0.1mg |
| Magnesium | 17mg4% | 32mg8% | <0.1mg |
| Zinc | 0.65mg6% | 0.45mg4% | +0.20mg |
| Copper | <0.1mg8% | <0.1mg3% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Selenium | 12mcg21% | 33mcg60% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 134 kcal for Chicken Breast Roll (Roasted) — that's 63% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: Cod (Raw) provides more protein with 17.8g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, Cod (Raw) offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll (Roasted) has more fat (7.65g vs 0.67g 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. Cod (Raw) has less saturated fat (0.131g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cod (Raw): 12mcg vs 0mcg), Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin E (Cod (Raw): 0.64mg vs 0.07mg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll (Roasted): 883mg vs 54mg), Selenium (Cod (Raw): 33.1mcg vs 11.7mcg), Calcium (Cod (Raw): 16mg vs 6mg).
Diet Suitability: Both fit a low-carb or keto diet. Cod (Raw) fits a low-fat diet. Cod (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Chicken Breast Roll (Roasted) or Cod (Raw)?
- Cod (Raw) has more protein with 17.8g per 100g compared to 14.6g for Chicken Breast Roll (Roasted).
- Which is lower in calories, Chicken Breast Roll (Roasted) or Cod (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 134 kcal.
- Is Chicken Breast Roll (Roasted) or Cod (Raw) healthier?
- It depends on your goals. Chicken Breast Roll (Roasted) has 134 calories and 14.6g protein per 100g, while Cod (Raw) has 82 calories and 17.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chicken Breast Roll (Roasted) or Cod (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 7.65g.