Chicken Breast Roll Oven-roastedvsFish Sunfish Pumpkin Seed
ðŊWhen to Eat What
Goal-based picks for Chicken Breast Roll Oven-roasted vs Fish Sunfish Pumpkin Seed
Go with Fish Sunfish Pumpkin Seed at just 89 kcal per 100g â 34% fewer calories.
Fish Sunfish Pumpkin Seed packs 19.4g of protein per 100g (87% of calories from protein) â the better pick for muscle growth and recovery.
Fish Sunfish Pumpkin Seed is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Sunfish Pumpkin Seed provides 80mg of calcium per 100g â a much better source for bone health.
Fish Sunfish Pumpkin Seed edges ahead overall with more protein, less saturated fat â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Chicken Breast Roll Oven-roasted | Fish Sunfish Pumpkin Seed | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 134kcal7% | 89kcal4% | +45kcal |
| Protein | 15g29% | 19g39% | <0.1g |
| Total Fat | 7.7g10% | 0.70g1% | +7.0g |
| Saturated Fat | 2.5g12% | 0.14g1% | +2.3g |
| Cholesterol | 39mg13% | 67mg22% | <0.1mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | 0.43g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 15mcg2% | <0.1mcg |
| Vitamin C | 0mg0% | 1.0mg1% | <0.1mg |
| Vitamin E | <0.1mg0% | â | â |
| Vitamin K | 0.50mcg0% | â | â |
| Vitamin B6 | 0.30mg18% | 0.12mg7% | +0.18mg |
| Vitamin B12 | 0.24mcg10% | 2.0mcg83% | <0.1mcg |
| Folate | 3.0mcg1% | 15mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 1.2mg8% | +5.3mg |
| ðķMinerals | |||
| Sodium | 883mg38% | 80mg3% | +803mg |
| Calcium | 6.0mg0% | 80mg6% | <0.1mg |
| Iron | 0.32mg2% | 1.2mg7% | <0.1mg |
| Potassium | 324mg7% | 350mg7% | <0.1mg |
| Phosphorus | 121mg10% | 180mg14% | <0.1mg |
| Magnesium | 17mg4% | 30mg7% | <0.1mg |
| Zinc | 0.65mg6% | 1.6mg14% | <0.1mg |
| Copper | <0.1mg8% | 0.30mg33% | <0.1mg |
| Manganese | <0.1mg1% | 0.70mg30% | <0.1mg |
| Selenium | 12mcg21% | 13mcg23% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is significantly lower in calories at just 89 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted â that's 51% fewer calories, making Fish Sunfish Pumpkin Seed the better choice for calorie-conscious diets.
Protein: Fish Sunfish Pumpkin Seed provides more protein with 19.4g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, Fish Sunfish Pumpkin Seed offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll Oven-roasted has more fat (7.65g vs 0.7g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Fish Sunfish Pumpkin Seed has less saturated fat (0.139g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Fish Sunfish Pumpkin Seed: 15mcg vs 0mcg), Vitamin C (Fish Sunfish Pumpkin Seed: 1mg vs 0mg), Vitamin B12 (Fish Sunfish Pumpkin Seed: 2mcg vs 0.24mcg).
Key Minerals: Notable mineral differences include Manganese (Fish Sunfish Pumpkin Seed: 0.7mg vs 0.017mg), Calcium (Fish Sunfish Pumpkin Seed: 80mg vs 6mg), Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 80mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Sunfish Pumpkin Seed fits a low-fat diet. Fish Sunfish Pumpkin Seed fits a low-sodium diet.