Egg vs. Venison
Nutrition comparison of Egg and Cooked Venison
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cooked
venison
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and venison:
- Both egg and venison are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than venison.
- Venison has 54% less saturated fat than egg.
- Venison has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg contains more pantothenic acid and folate.
- Venison is an excellent source of iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg and venison are high in calories. Egg is very similar to egg for calories - egg has 143 calories per 100 grams and venison has 150 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to venison for carbs. Egg has a macronutrient ratio of 36:2:62 and for venison, 84:0:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Venison | |
|---|---|---|
| Protein | 36% | 84% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and venison are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and venison does not contain significant amounts.
sugar
Egg and venison contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and venison does not contain significant amounts.
Protein
protein
Both egg and venison are high in protein. Venison has 137% more protein than egg - egg has 12.6g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Venison has 54% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
trans fat
Both egg and venison are low in trans fat - egg has 0.04g of trans fat per 100 grams and venison does not contain significant amounts.
cholesterol
Egg is high in cholesterol and venison has 79% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than venison - egg has 160ug of Vitamin A per 100 grams and venison does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than venison - egg has 82iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Egg and venison contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Egg and venison contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and venison has 1.2ug of Vitamin K.
The B Vitamins
Venison has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg contains more pantothenic acid and folate. Both egg and venison contain significant amounts of riboflavin.
| Egg | Venison | |
|---|---|---|
| Thiamin | 0.04 MG | 0.276 MG |
| Riboflavin | 0.457 MG | 0.506 MG |
| Niacin | 0.075 MG | 10.613 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | 0.746 MG |
| Folate | 47 UG | 9 UG |
| Vitamin B12 | 0.89 UG | 1.8 UG |
Minerals
calcium
Egg is a great source of calcium and it has 833% more calcium than venison - egg has 56mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Venison is an excellent source of iron and it has 131% more iron than egg - egg has 1.8mg of iron per 100 grams and venison has 4mg of iron.
potassium
Venison is an excellent source of potassium and it has 185% more potassium than egg - egg has 138mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than venison per 100 grams. Both egg and venison contain significant amounts of alpha linoleic acid (ALA).
| Egg | Venison | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.044 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.044 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than venison per 100 grams.
| Egg | Venison | |
|---|---|---|
| other omega 6 | 0.188 G | 0.026 G |
| linoleic acid | 1.555 G | 0.115 G |
| Total | 1.743 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.
Egg g
()
|
Daily Values (%) |
Cooked Venison g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 egg or venison contain more calories in 100 grams?Both egg and venison are high in calories. Egg is quite similar to egg for calories - egg has 143 calories in 100g and venison has 150 calories.
Is egg or venison better for protein?
Both egg and venison are high in protein. Venison has 140% more protein than egg - egg has 12.6g of protein per 100 grams and venison has 29.8g of protein.
Does egg or venison contain more iron?
Venison is an abundant source of iron and it has 130% more iron than egg - egg has 1.8mg of iron in 100 grams and venison has 4mg of iron.
Does egg or venison contain more potassium?
Venison is a rich source of potassium and it has 190% more potassium than egg - egg has 138mg of potassium in 100 grams and venison has 393mg of potassium.