Beef vs. Venison
Nutrition comparison of Cooked Beef and Cooked Venison
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
venison
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and venison:
- Both beef and venison are high in calories, iron, potassium and protein.
- Beef has signficantly more calcium than venison.
- Venison has more thiamin, riboflavin, niacin and Vitamin B6, however, beef contains more pantothenic acid.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Venison (Venison/deer steak, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and venison are high in calories. Beef has 85% more calories than venison - beef has 277 calories per 100 grams and venison has 150 calories.
For macronutrient ratios, beef is much lighter in protein, much heavier in fat and similar to venison for carbs. Beef has a macronutrient ratio of 38:0:62 and for venison, 84:0:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Venison | |
|---|---|---|
| Protein | 38% | 84% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 16% |
| Alcohol | ~ | ~ |
Protein
protein
Both beef and venison are high in protein. Venison has 17% more protein than beef - beef has 25.4g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Beef is high in saturated fat and venison has 80% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
trans fat
Venison has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and venison does not contain significant amounts.
cholesterol
Beef and venison contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin A
Beef and venison contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and venison does not contain significant amounts.
Vitamin D
Beef and venison contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Beef and venison contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Beef and venison contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and venison has 1.2ug of Vitamin K.
The B Vitamins
Venison has more thiamin, riboflavin, niacin and Vitamin B6, however, beef contains more pantothenic acid. Both beef and venison contain significant amounts of folate and Vitamin B12.
| Beef | Venison | |
|---|---|---|
| Thiamin | 0.051 MG | 0.276 MG |
| Riboflavin | 0.176 MG | 0.506 MG |
| Niacin | 4.537 MG | 10.613 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.746 MG |
| Folate | 11 UG | 9 UG |
| Vitamin B12 | 2.9 UG | 1.8 UG |
Minerals
calcium
Beef has signficantly more calcium than venison - beef has 35mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Both beef and venison are high in iron. Venison has 80% more iron than beef - beef has 2.3mg of iron per 100 grams and venison has 4mg of iron.
potassium
Both beef and venison are high in potassium. Venison has 43% more potassium than beef - beef has 275mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and venison contain significant amounts of alpha linoleic acid (ALA).
| Beef | Venison | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.044 G |
| Total | 0.056 G | 0.044 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than venison per 100 grams.
| Beef | Venison | |
|---|---|---|
| other omega 6 | 0.047 G | 0.026 G |
| linoleic acid | 0.39 G | 0.115 G |
| Total | 0.437 G | 0.141 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Cooked Venison g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or venison contain more calories in 100 grams?Both beef and venison are high in calories. Beef has 90% more calories than venison - beef has 277 calories in 100g and venison has 150 calories.
Is beef or venison better for protein?
Both beef and venison are high in protein. Venison has 20% more protein than beef - beef has 25.4g of protein per 100 grams and venison has 29.8g of protein.
Does beef or venison contain more iron?
Both beef and venison are high in iron. Venison has 80% more iron than beef - beef has 2.3mg of iron in 100 grams and venison has 4mg of iron.
Does beef or venison contain more potassium?
Both beef and venison are high in potassium. Venison has 40% more potassium than beef - beef has 275mg of potassium in 100 grams and venison has 393mg of potassium.