Chicken Breast Roll (Roasted)vsSalmon (Raw)
Chicken Breast Roll (Roasted) has 134 calories and 15g protein per 100g. Salmon (Raw) has 142 calories and 20g protein per 100g Salmon (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 Salmon (Raw)
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Salmon (Raw) packs 19.8g of protein per 100g (56% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
Salmon (Raw) edges ahead overall with more protein, 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.
Salmon (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 Salmon Atlantic Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 142kcal7% | <0.1kcal |
| Protein | 15g29% | 20g40% | <0.1g |
| Total Fat | 7.7g10% | 6.3g8% | +1.3g |
| Saturated Fat | 2.5g12% | 0.98g5% | +1.5g |
| Cholesterol | 39mg13% | 55mg18% | <0.1mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.43g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 12mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin E | <0.1mg0% | — | — |
| Vitamin K | 0.50mcg0% | — | — |
| Vitamin B6 | 0.30mg18% | 0.82mg48% | <0.1mg |
| Vitamin B12 | 0.24mcg10% | 3.2mcg133% | <0.1mcg |
| Folate | 3.0mcg1% | 25mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.23mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.38mg29% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 7.9mg49% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 44mg2% | +839mg |
| Calcium | 6.0mg0% | 12mg1% | <0.1mg |
| Iron | 0.32mg2% | 0.80mg4% | <0.1mg |
| Potassium | 324mg7% | 490mg10% | <0.1mg |
| Phosphorus | 121mg10% | 200mg16% | <0.1mg |
| Magnesium | 17mg4% | 29mg7% | <0.1mg |
| Zinc | 0.65mg6% | 0.64mg6% | +<0.1mg |
| Copper | <0.1mg8% | 0.25mg28% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Selenium | 12mcg21% | 37mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chicken Breast Roll (Roasted) is moderately lower in calories than Salmon (Raw), containing 134 kcal compared to 142 kcal per 100g (6% fewer calories).
Protein: Salmon (Raw) provides more protein with 19.8g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, Salmon (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Chicken Breast Roll (Roasted) has 7.65g and Salmon (Raw) has 6.34g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Salmon (Raw): 12mcg vs 0mcg), Vitamin B12 (Salmon (Raw): 3.18mcg vs 0.24mcg), Folate (Salmon (Raw): 25mcg vs 3mcg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll (Roasted): 883mg vs 44mg), Copper (Salmon (Raw): 0.25mg vs 0.069mg), Selenium (Salmon (Raw): 36.5mcg vs 11.7mcg).
Diet Suitability: Both fit a low-carb or keto diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Chicken Breast Roll (Roasted) or Salmon (Raw)?
- Salmon (Raw) has more protein with 19.8g per 100g compared to 14.6g for Chicken Breast Roll (Roasted).
- Which is lower in calories, Chicken Breast Roll (Roasted) or Salmon (Raw)?
- Chicken Breast Roll (Roasted) is lower in calories with 134 kcal per 100g versus 142 kcal.
- Is Chicken Breast Roll (Roasted) or Salmon (Raw) healthier?
- It depends on your goals. Chicken Breast Roll (Roasted) has 134 calories and 14.6g protein per 100g, while Salmon (Raw) has 142 calories and 19.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chicken Breast Roll (Roasted) or Salmon (Raw)?
- Salmon (Raw) is leaner with 6.34g of fat per 100g compared to 7.65g.