Food comparison · IFCT 2017
Chicken breast vs Rohu: nutrition per 100 g
Per 100 g raw, rohu has much less energy than chicken breast, 102 kcal against 168, and far less fat, 2.4 g against 9.0 g, according to IFCT 2017. Chicken has a little more protein, 21.8 g against 19.7 g, and much more niacin. Rohu brings omega-3 fats, 24 mg EPA and 47 mg DHA, plus more calcium, selenium and vitamin E.
Chicken breast and Rohu, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Chicken breast | Rohu | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 168 kcal | 102 kcal | Chicken breast |
| Protein | 21.8 g | 19.7 g | Chicken breast |
| Carbohydrate (available) | 0 g | 0 g | Same |
| Dietary fibre | 0 g | 0 g | Same |
| Total fat | 9 g | 2.4 g | Chicken breast |
| Water | 67.2 g | 76.3 g | Rohu |
| Fats | |||
| Saturated fat | 0.82 g | 2.05 g | Rohu |
| Monounsaturated fat | 0.99 g | 2.62 g | Rohu |
| Polyunsaturated fat | 0.37 g | 0.75 g | Rohu |
| Cholesterol | 62 mg | 48 mg | Chicken breast |
| Minerals | |||
| Calcium | 13 mg | 39 mg | Rohu |
| Iron | 0.83 mg | 1.04 mg | Rohu |
| Zinc | 0.78 mg | 0.8 mg | Rohu |
| Magnesium | 20 mg | 27 mg | Rohu |
| Phosphorus | 178 mg | 200 mg | Rohu |
| Potassium | 295 mg | 303 mg | Rohu |
| Sodium | 37 mg | 36 mg | Chicken breast |
| Copper | 0.27 mg | 0.05 mg | Chicken breast |
| Selenium | 18.6 µg | 51.5 µg | Rohu |
| Vitamins | |||
| Retinol | 7 µg | 4 µg | Chicken breast |
| Riboflavin (B2) | 0.06 mg | 0.04 mg | Chicken breast |
| Niacin (B3) | 8.06 mg | 2.33 mg | Chicken breast |
| Vitamin B6 | 0.53 mg | 0.24 mg | Chicken breast |
| Vitamin E (alpha-tocopherol) | 0.29 mg | 2.4 mg | Rohu |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Chicken breast vs Rohu: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/chicken-vs-rohu/
Protein, fat and energy
Rohu is the everyday freshwater fish of Bengal, Odisha, Assam, Bihar and Andhra Pradesh, and chicken breast is the default lean meat almost everywhere. Per 100 g raw, chicken breast has 21.8 g of protein and rohu 19.7 g, covering 40 and 36 per cent of a man's daily need. Rohu is the lighter food: 102 kcal against 168 kcal, and 2.4 g of fat against 9.0 g, so chicken breast carries about 3.8 times as much fat. Rohu is also wetter, 76.3 g of water per 100 g against 67.2 g. Per calorie, rohu delivers more protein.
Omega-3 fats
Rohu contains the long-chain omega-3 fats EPA and DHA, 24 mg and 47 mg per 100 g, which IFCT 2017 does not list for chicken breast. These fats support the heart, brain and eyes, and fish is the main dietary source. Rohu is a lean river fish, so its omega-3 content is modest next to oily sea fish such as mackerel and sardine, but it still adds what chicken does not. Rohu's cholesterol is lower, 48 mg against 62 mg. IFCT's fatty-acid breakdown for rohu adds up to more than its total fat, so those sub-figures are best read loosely.
Minerals and vitamins
Rohu has 39 mg of calcium per 100 g, three times the 13 mg in chicken breast, and 51.5 micrograms of selenium against 18.6, about 2.8 times as much. It has slightly more iron, 1.04 mg against 0.83 mg, and more magnesium and phosphorus. Zinc, potassium and sodium are almost the same. Chicken has more copper.
Chicken breast is far richer in niacin, 8.06 mg per 100 g against 2.33 mg, covering 45 per cent of a man's daily need. Rohu has much more vitamin E, 2.4 mg against 0.29 mg, ranking 18th of 242 foods. Chicken also has about 2.2 times the vitamin B6, 0.53 mg against 0.24 mg in rohu, covering 22 per cent of a man's daily need.
Macher jhol or chicken curry
Rohu is cooked as rui macher kalia and macher jhol in Bengal, machha besara with mustard in Odisha, and masor tenga in Assam, usually as steaks fried lightly in mustard oil before going into the gravy. It has many fine bones, which puts some people off. Chicken suits everything from tikka to biryani and is boneless when bought as breast. Both values are for raw flesh; frying in oil adds fat to either, and steaming or a light curry keeps rohu at its leanest.
Which one, for what
For the leanest protein and weight loss, rohu wins, with fewer calories and less fat per 100 g. For omega-3 fats, calcium, selenium and vitamin E, rohu also leads, so it suits heart-conscious diets. For muscle, chicken breast gives slightly more protein per 100 g and much more niacin, and it is easier to eat without bones. For iron, both are modest. On budget and availability, rohu is cheap and plentiful in the east, chicken across the country. For taste and tradition, fish lovers will pick rohu, and alternating the two through the week covers both sets of strengths.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about chicken breast vs rohu
Which has more protein, chicken or rohu fish?
Chicken breast, slightly. IFCT 2017 lists 21.8 g of protein per 100 g of raw skinless chicken breast and 19.7 g for raw rohu. Rohu has far fewer calories, 102 kcal against 168 kcal, so it gives more protein per calorie.
Is rohu fish good for weight loss?
Yes. Rohu has 102 kcal and 2.4 g of fat per 100 g raw, one of the leaner protein foods. Steamed, baked or cooked in a light jhol it stays low in energy. Deep-fried rohu absorbs oil and loses much of that advantage.
Does rohu have omega-3?
It does, in modest amounts. IFCT 2017 lists 24 mg of EPA and 47 mg of DHA per 100 g of raw rohu. Oily sea fish such as mackerel and sardine contain much more, but rohu still adds omega-3 that chicken does not.
Is fish healthier than chicken?
Both are good protein foods. Fish such as rohu is leaner and adds omega-3 fats, calcium and selenium; chicken adds more niacin and is easier to eat. Eating fish two or three times a week alongside chicken, dal and vegetables gives a good balance.
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