Chicken Breast Roll (Roasted)vsMackerel (Raw)
Chicken Breast Roll (Roasted) has 134 calories and 15g protein per 100g. Mackerel (Raw) has 205 calories and 19g protein per 100g Mackerel (Raw) has more protein, Chicken Breast Roll (Roasted) is lower in calories.
🎯When to Eat What
Goal-based picks for Chicken Breast Roll (Roasted) vs Mackerel (Raw)
Go with Chicken Breast Roll (Roasted) at just 134 kcal per 100g — 35% fewer calories.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Chicken Breast Roll (Roasted) packs 14.6g of protein per 100g (44% of calories from protein) — the better pick for muscle growth and recovery.
Mackerel (Raw) is the heart-friendlier option with less sodium.
⚠️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.
Mackerel (Raw)
Relatively high in cholesterol at 70mg 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 Mackerel Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 205kcal10% | <0.1kcal |
| Protein | 15g29% | 19g37% | <0.1g |
| Total Fat | 7.7g10% | 14g18% | <0.1g |
| Saturated Fat | 2.5g12% | 3.3g16% | <0.1g |
| Cholesterol | 39mg13% | 70mg23% | <0.1mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.43g | 0g | +0.43g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 50mcg6% | <0.1mcg |
| Vitamin C | 0mg0% | 0.40mg0% | <0.1mg |
| Vitamin D | — | 16mcg81% | — |
| Vitamin E | <0.1mg0% | 1.5mg10% | <0.1mg |
| Vitamin K | 0.50mcg0% | 5.0mcg4% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.40mg23% | <0.1mg |
| Vitamin B12 | 0.24mcg10% | 8.7mcg363% | <0.1mcg |
| Folate | 3.0mcg1% | 1.0mcg0% | +2.0mcg |
| Thiamin (B1) | <0.1mg4% | 0.18mg15% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.31mg24% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 9.1mg57% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 90mg4% | +793mg |
| Calcium | 6.0mg0% | 12mg1% | <0.1mg |
| Iron | 0.32mg2% | 1.6mg9% | <0.1mg |
| Potassium | 324mg7% | 314mg7% | +10mg |
| Phosphorus | 121mg10% | 217mg17% | <0.1mg |
| Magnesium | 17mg4% | 76mg18% | <0.1mg |
| Zinc | 0.65mg6% | 0.63mg6% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Selenium | 12mcg21% | 44mcg80% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chicken Breast Roll (Roasted) is significantly lower in calories at just 134 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 53% fewer calories, making Chicken Breast Roll (Roasted) the better choice for calorie-conscious diets.
Protein: Mackerel (Raw) has more protein per 100g (18.6g vs 14.6g), but Chicken Breast Roll (Roasted) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Mackerel (Raw) has more fat (13.9g vs 7.65g 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 (Mackerel (Raw): 50mcg vs 0mcg), Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Vitamin B12 (Mackerel (Raw): 8.71mcg vs 0.24mcg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll (Roasted): 883mg vs 90mg), Iron (Mackerel (Raw): 1.63mg vs 0.32mg), Magnesium (Mackerel (Raw): 76mg vs 17mg).
Diet Suitability: Both fit a low-carb or keto diet. Mackerel (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Chicken Breast Roll (Roasted) or Mackerel (Raw)?
- Mackerel (Raw) has more protein with 18.6g per 100g compared to 14.6g for Chicken Breast Roll (Roasted).
- Which is lower in calories, Chicken Breast Roll (Roasted) or Mackerel (Raw)?
- Chicken Breast Roll (Roasted) is lower in calories with 134 kcal per 100g versus 205 kcal.
- Is Chicken Breast Roll (Roasted) or Mackerel (Raw) healthier?
- It depends on your goals. Chicken Breast Roll (Roasted) has 134 calories and 14.6g protein per 100g, while Mackerel (Raw) has 205 calories and 18.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chicken Breast Roll (Roasted) or Mackerel (Raw)?
- Chicken Breast Roll (Roasted) is leaner with 7.65g of fat per 100g compared to 13.9g.