Chicken Breast Roll (Roasted)vsPork Loin (Raw)
Chicken Breast Roll (Roasted) has 134 calories and 15g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Pork Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chicken Breast Roll (Roasted) vs Pork Loin (Raw)
Go with Pork Loin (Raw) at just 109 kcal per 100g — 19% fewer calories.
Pork Loin (Raw) will keep you satisfied longer with 21g protein — fat and protein slow digestion while fiber adds bulk.
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
Pork Loin (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.
Pork Loin (Raw)
Relatively high in cholesterol at 65mg 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 | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 109kcal5% | +25kcal |
| Protein | 15g29% | 21g42% | <0.1g |
| Total Fat | 7.7g10% | 2.2g3% | +5.5g |
| Saturated Fat | 2.5g12% | 0.70g3% | +1.8g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 39mg13% | 65mg22% | <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 | — | 0.20mcg1% | — |
| Vitamin E | <0.1mg0% | 0.22mg1% | <0.1mg |
| Vitamin K | 0.50mcg0% | 0mcg0% | +0.50mcg |
| Vitamin B6 | 0.30mg18% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 0.24mcg10% | 0.51mcg21% | <0.1mcg |
| Folate | 3.0mcg1% | 0mcg0% | +3.0mcg |
| Thiamin (B1) | <0.1mg4% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 53mg2% | +830mg |
| Calcium | 6.0mg0% | 5.0mg0% | +1.0mg |
| Iron | 0.32mg2% | 0.98mg5% | <0.1mg |
| Potassium | 324mg7% | 399mg8% | <0.1mg |
| Phosphorus | 121mg10% | 247mg20% | <0.1mg |
| Magnesium | 17mg4% | 27mg6% | <0.1mg |
| Zinc | 0.65mg6% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Selenium | 12mcg21% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is moderately lower in calories than Chicken Breast Roll (Roasted), containing 109 kcal compared to 134 kcal per 100g (23% fewer calories).
Protein: Pork Loin (Raw) provides more protein with 21g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, Pork Loin (Raw) offers better value for building and maintaining muscle.
Fat: Chicken Breast Roll (Roasted) has more fat (7.65g vs 2.17g 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. Pork Loin (Raw) has less saturated fat (0.698g vs 2.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Chicken Breast Roll (Roasted): 0.5mcg vs 0mcg), Folate (Chicken Breast Roll (Roasted): 3mcg vs 0mcg), Thiamin (B1) (Pork Loin (Raw): 0.998mg vs 0.043mg).
Key Minerals: Notable mineral differences include Sodium (Chicken Breast Roll (Roasted): 883mg vs 53mg), Iron (Pork Loin (Raw): 0.98mg vs 0.32mg), Zinc (Pork Loin (Raw): 1.89mg vs 0.65mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin (Raw) fits a high-protein diet. Pork Loin (Raw) fits a low-fat diet. Pork Loin (Raw) fits a low-sodium diet.
🔗Related Comparisons
More with Chicken Breast Roll
More with Pork Loin
❓Frequently Asked Questions
- Which has more protein, Chicken Breast Roll (Roasted) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 14.6g for Chicken Breast Roll (Roasted).
- Which is lower in calories, Chicken Breast Roll (Roasted) or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 134 kcal.
- Is Chicken Breast Roll (Roasted) or Pork Loin (Raw) healthier?
- It depends on your goals. Chicken Breast Roll (Roasted) has 134 calories and 14.6g protein per 100g, while Pork Loin (Raw) has 109 calories and 21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chicken Breast Roll (Roasted) or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 7.65g.