Chicken Breast Roll Oven-roastedvsPotato Pancakes
🎯When to Eat What
Goal-based picks for Chicken Breast Roll Oven-roasted vs Potato Pancakes
Go with Chicken Breast Roll Oven-roasted at just 134 kcal per 100g — 50% fewer calories.
Potato Pancakes's natural fat (14.8g/100g) helps your body absorb fat-soluble nutrients like vitamin A — not all fat is bad, moderate amounts are essential.
Potato Pancakes has both iron (1.67mg) and vitamin C (28mg) — 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) — the better pick for muscle growth and recovery.
Potato Pancakes with 28g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Potato Pancakes is the heart-friendlier option with less sodium, more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Chicken Breast Roll Oven-roasted | Potato Pancakes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 268kcal13% | <0.1kcal |
| Protein | 15g29% | 6.1g12% | +8.5g |
| Total Fat | 7.7g10% | 15g19% | <0.1g |
| Saturated Fat | 2.5g12% | 2.5g13% | <0.1g |
| Cholesterol | 39mg13% | 95mg32% | <0.1mg |
| Carbohydrates | 1.8g1% | 28g10% | <0.1g |
| Dietary Fiber | 0g0% | 3.3g12% | <0.1g |
| Sugars | 0.43g | 1.8g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | — | 0.30mcg2% | — |
| Vitamin E | <0.1mg0% | 0.23mg2% | <0.1mg |
| Vitamin K | 0.50mcg0% | 2.7mcg2% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.45mg26% | <0.1mg |
| Vitamin B12 | 0.24mcg10% | 0.29mcg12% | <0.1mcg |
| Folate | 3.0mcg1% | 41mcg10% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 1.7mg10% | +4.9mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 764mg33% | +119mg |
| Calcium | 6.0mg0% | 32mg2% | <0.1mg |
| Iron | 0.32mg2% | 1.7mg9% | <0.1mg |
| Potassium | 324mg7% | 622mg13% | <0.1mg |
| Phosphorus | 121mg10% | 128mg10% | <0.1mg |
| Magnesium | 17mg4% | 36mg9% | <0.1mg |
| Zinc | 0.65mg6% | 0.70mg6% | <0.1mg |
| Copper | <0.1mg8% | 0.18mg20% | <0.1mg |
| Manganese | <0.1mg1% | 0.26mg11% | <0.1mg |
| Selenium | 12mcg21% | 8.9mcg16% | +2.8mcg |
🔬Nutritional Analysis
Calories: Chicken Breast Roll Oven-roasted is significantly lower in calories at just 134 kcal per 100g compared to 268 kcal for Potato Pancakes — that's 100% fewer calories, making Chicken Breast Roll Oven-roasted the better choice for calorie-conscious diets.
Protein: Chicken Breast Roll Oven-roasted provides more protein with 14.6g versus 6.08g per 100g. In terms of protein-to-calorie efficiency, Chicken Breast Roll Oven-roasted offers better value for building and maintaining muscle.
Fat: Potato Pancakes has more fat (14.8g vs 7.65g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Potato Pancakes: 32mcg vs 0mcg), Vitamin C (Potato Pancakes: 27.6mg vs 0mg), Folate (Potato Pancakes: 41mcg vs 3mcg).
Key Minerals: Notable mineral differences include Manganese (Potato Pancakes: 0.26mg vs 0.017mg), Calcium (Potato Pancakes: 32mg vs 6mg), Iron (Potato Pancakes: 1.67mg vs 0.32mg).
Diet Suitability: Chicken Breast Roll Oven-roasted fits a low-carb or keto diet.