Chicken Breast Roll (Roasted)vsTilapia (Raw)
Chicken Breast Roll (Roasted) has 134 calories and 15g protein per 100g. Tilapia (Raw) has 96 calories and 20g protein per 100g Tilapia (Raw) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chicken Breast Roll (Roasted) vs Tilapia (Raw)
Go with Tilapia (Raw) at just 96 kcal per 100g — 28% fewer calories.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Tilapia (Raw) is the heart-friendlier option with lower saturated fat, 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.
Tilapia (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 Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 96kcal5% | +38kcal |
| Protein | 15g29% | 20g40% | <0.1g |
| Total Fat | 7.7g10% | 1.7g2% | +6.0g |
| Saturated Fat | 2.5g12% | 0.58g3% | +1.9g |
| Cholesterol | 39mg13% | 50mg17% | <0.1mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.43g | 0g | +0.43g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 3.1mcg16% | — |
| Vitamin E | <0.1mg0% | 0.40mg3% | <0.1mg |
| Vitamin K | 0.50mcg0% | 1.4mcg1% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.16mg10% | +0.14mg |
| Vitamin B12 | 0.24mcg10% | 1.6mcg66% | <0.1mcg |
| Folate | 3.0mcg1% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 3.9mg24% | +2.6mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 52mg2% | +831mg |
| Calcium | 6.0mg0% | 10mg1% | <0.1mg |
| Iron | 0.32mg2% | 0.56mg3% | <0.1mg |
| Potassium | 324mg7% | 302mg6% | +22mg |
| Phosphorus | 121mg10% | 170mg14% | <0.1mg |
| Magnesium | 17mg4% | 27mg6% | <0.1mg |
| Zinc | 0.65mg6% | 0.33mg3% | +0.32mg |
| Copper | <0.1mg8% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 12mcg21% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 134 kcal for Chicken Breast Roll (Roasted) — that's 40% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: Tilapia (Raw) provides more protein with 20.1g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, Tilapia (Raw) offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll (Roasted) has more fat (7.65g vs 1.7g 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. Tilapia (Raw) has less saturated fat (0.585g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Folate (Tilapia (Raw): 24mcg vs 3mcg), Vitamin B12 (Tilapia (Raw): 1.58mcg vs 0.24mcg), Vitamin E (Tilapia (Raw): 0.4mg vs 0.07mg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll (Roasted): 883mg vs 52mg), Selenium (Tilapia (Raw): 41.8mcg vs 11.7mcg), Manganese (Tilapia (Raw): 0.037mg vs 0.017mg).
Diet Suitability: Both fit a low-carb or keto diet. Tilapia (Raw) fits a high-protein diet. Tilapia (Raw) fits a low-fat diet. Tilapia (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Chicken Breast Roll (Roasted) or Tilapia (Raw)?
- Tilapia (Raw) has more protein with 20.1g per 100g compared to 14.6g for Chicken Breast Roll (Roasted).
- Which is lower in calories, Chicken Breast Roll (Roasted) or Tilapia (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 134 kcal.
- Is Chicken Breast Roll (Roasted) or Tilapia (Raw) healthier?
- It depends on your goals. Chicken Breast Roll (Roasted) has 134 calories and 14.6g protein per 100g, while Tilapia (Raw) has 96 calories and 20.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chicken Breast Roll (Roasted) or Tilapia (Raw)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 7.65g.