Venison vs. Ham
Nutrition comparison of Cooked Venison and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
venison
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in venison and ham:
- Both ham and venison are high in calories, potassium and protein.
- Ham has more thiamin and pantothenic acid, however, venison contains more riboflavin, niacin, Vitamin B6 and folate.
- Venison is an excellent source of iron.
USDA sources for nutritional information: Venison (Venison/deer steak, cooked, NS as to cooking method) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ham and venison are high in calories. Ham has 75% more calories than venison - ham has 263 calories per 100 grams and venison has 150 calories.
For macronutrient ratios, venison is much heavier in protein, much lighter in fat and similar to ham for carbs. Venison has a macronutrient ratio of 84:0:16 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Venison | Ham | |
|---|---|---|
| Protein | 84% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 16% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and venison are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and venison does not contain significant amounts.
Protein
protein
Both ham and venison are high in protein. Venison has 83% more protein than ham - ham has 16.3g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Ham is high in saturated fat and venison has 80% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
cholesterol
Ham and venison contain similar amounts of cholesterol - ham has 70mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin D
Ham has more Vitamin D than venison - ham has 26iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Ham and venison contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Venison and ham contain similar amounts of Vitamin K - venison has 1.2ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and pantothenic acid, however, venison contains more riboflavin, niacin, Vitamin B6 and folate. Both venison and ham contain significant amounts of Vitamin B12.
| Venison | Ham | |
|---|---|---|
| Thiamin | 0.276 MG | 0.712 MG |
| Riboflavin | 0.506 MG | 0.19 MG |
| Niacin | 10.613 MG | 4.162 MG |
| Pantothenic acid | ~ | 0.18 MG |
| Vitamin B6 | 0.746 MG | 0.26 MG |
| Folate | 9 UG | 1 UG |
| Vitamin B12 | 1.8 UG | 0.95 UG |
Minerals
calcium
Ham and venison contain similar amounts of calcium - ham has 10mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Venison is an excellent source of iron and it has 411% more iron than ham - ham has 0.79mg of iron per 100 grams and venison has 4mg of iron.
potassium
Both ham and venison are high in potassium. Venison has 26% more potassium than ham - ham has 311mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than venison per 100 grams.
| Venison | Ham | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.31 G |
| Total | 0.044 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than venison per 100 grams.
| Venison | Ham | |
|---|---|---|
| linoleic acid | 0.115 G | 2.16 G |
| other omega 6 | 0.026 G | ~ |
| Total | 0.141 G | 2.16 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Venison or Ham .
Cooked Venison g
()
|
Daily Values (%) |
Ham g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ham or venison contain more calories in 100 grams?Both ham and venison are high in calories. Ham has 80% more calories than venison - ham has 263 calories in 100g and venison has 150 calories.
Is ham or venison better for protein?
Both ham and venison are high in protein. Venison has 80% more protein than ham - ham has 16.3g of protein per 100 grams and venison has 29.8g of protein.
Does ham or venison contain more iron?
Venison is an abundant source of iron and it has 410% more iron than ham - ham has 0.79mg of iron in 100 grams and venison has 4mg of iron.
Does ham or venison contain more potassium?
Both ham and venison are high in potassium. Venison has 30% more potassium than ham - ham has 311mg of potassium in 100 grams and venison has 393mg of potassium.