We report the results of a systematic study of phase-contrast X-ray computed tomography in the propagation-based and the analyser-based modes using specially designed phantoms and excised breast tissue samples. The study is aimed at quantitative evaluation and subsequent optimisation, with respect to detection of small tumours in breast tissue, of the effects of phase contrast and phase retrieval on key imaging parameters, such as spatial resolution, contrast-to-noise ratio, X-ray dose and a recently proposed "intrinsic quality" characteristic which combines the image noise with the spatial resolution. We demonstrate that some of the methods evaluated in this work lead to substantial (more than 20-fold) improvement in the contrast-to-noise and intrinsic quality of the reconstructed tomographic images compared to conventional techniques, with the measured characteristics being in good agreement with the corresponding theoretical estimations. This improvement also corresponds to an approximately 400-fold reduction in the X-ray dose, compared to conventional absorption-based tomography, without a loss in the imaging quality. The results of this study confirm and quantify the significant potential benefits achievable in 3D mammography using X-ray phase-contrast imaging and phase-retrieval techniques.