Chicken Breast Roll Oven-roastedvsKale Raw
ðŊWhen to Eat What
Goal-based picks for Chicken Breast Roll Oven-roasted vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g â 74% fewer calories.
Chicken Breast Roll Oven-roasted will keep you satisfied longer with 14.6g protein, 7.65g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Kale Raw has both iron (1.6mg) and vitamin C (93mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Chicken Breast Roll Oven-roasted packs 14.6g of protein per 100g (44% of calories from protein) â the better pick for muscle growth and recovery.
Kale Raw provides 254mg of calcium per 100g â a much better source for bone health.
Kale Raw delivers 93mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Chicken Breast Roll Oven-roasted | Kale Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 134kcal7% | 35kcal2% | +99kcal |
| Protein | 15g29% | 2.9g6% | +12g |
| Total Fat | 7.7g10% | 1.5g2% | +6.2g |
| Saturated Fat | 2.5g12% | â | â |
| Cholesterol | 39mg13% | â | â |
| Carbohydrates | 1.8g1% | 4.4g2% | <0.1g |
| Dietary Fiber | 0g0% | 4.1g15% | <0.1g |
| Sugars | 0.43g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 241mcg27% | <0.1mcg |
| Vitamin C | 0mg0% | 93mg104% | <0.1mg |
| Vitamin E | <0.1mg0% | 0.66mg4% | <0.1mg |
| Vitamin K | 0.50mcg0% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.15mg9% | +0.15mg |
| Vitamin B12 | 0.24mcg10% | â | â |
| Folate | 3.0mcg1% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 1.2mg7% | +5.4mg |
| ðķMinerals | |||
| Sodium | 883mg38% | 53mg2% | +830mg |
| Calcium | 6.0mg0% | 254mg20% | <0.1mg |
| Iron | 0.32mg2% | 1.6mg9% | <0.1mg |
| Potassium | 324mg7% | 348mg7% | <0.1mg |
| Phosphorus | 121mg10% | 55mg4% | +66mg |
| Magnesium | 17mg4% | 33mg8% | <0.1mg |
| Zinc | 0.65mg6% | 0.39mg4% | +0.26mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg1% | 0.92mg40% | <0.1mg |
| Selenium | 12mcg21% | â | â |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 134 kcal for Chicken Breast Roll Oven-roasted â that's 283% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 2.92g per 100g. In terms of protein-to-calorie efficiency, Chicken Breast Roll Oven-roasted offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll Oven-roasted has more fat (7.65g vs 1.49g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale Raw: 241mcg vs 0mcg), Vitamin C (Kale Raw: 93.4mg vs 0mg), Vitamin K (Kale Raw: 390mcg vs 0.5mcg).
Key Minerals: Notable mineral differences include Calcium (Kale Raw: 254mg vs 6mg), Manganese (Kale Raw: 0.92mg vs 0.017mg), Sodium (Chicken Breast Roll Oven-roasted: 883mg vs 53mg).
Diet Suitability: Both fit a low-carb or keto diet. Kale Raw fits a low-fat diet. Kale Raw fits a low-sodium diet.