Venison vs. Turkey
Nutrition comparison of Cooked Venison and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
venison
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in venison and turkey:
- Both turkey and venison are high in calories, potassium and protein.
- Venison has more thiamin, however, turkey contains more pantothenic acid.
- Venison is an excellent source of iron.
USDA sources for nutritional information: Venison (Venison/deer steak, cooked, NS as to cooking method) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and venison are high in calories. Turkey has 26% more calories than venison - turkey has 189 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 turkey for carbs. Venison has a macronutrient ratio of 84:0:16 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Venison | Turkey | |
|---|---|---|
| Protein | 84% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 16% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and venison are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and venison does not contain significant amounts.
Protein
protein
Both turkey and venison are high in protein. Turkey is very similar to turkey for protein - turkey has 28.6g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Turkey and venison contain similar amounts of saturated fat - turkey has 2.2g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
trans fat
Both turkey and venison are low in trans fat - turkey has 0.1g of trans fat per 100 grams and venison does not contain significant amounts.
cholesterol
Venison has 28% less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin A
Turkey has more Vitamin A than venison - turkey has 12ug of Vitamin A per 100 grams and venison does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than venison - turkey has 15iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Turkey and venison contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Venison and turkey contain similar amounts of Vitamin K - venison has 1.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Venison has more thiamin, however, turkey contains more pantothenic acid. Both venison and turkey contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Venison | Turkey | |
|---|---|---|
| Thiamin | 0.276 MG | 0.045 MG |
| Riboflavin | 0.506 MG | 0.281 MG |
| Niacin | 10.613 MG | 9.573 MG |
| Pantothenic acid | ~ | 0.948 MG |
| Vitamin B6 | 0.746 MG | 0.616 MG |
| Folate | 9 UG | 9 UG |
| Vitamin B12 | 1.8 UG | 1.02 UG |
Minerals
calcium
Turkey and venison contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Venison is an excellent source of iron and it has 271% more iron than turkey - turkey has 1.1mg of iron per 100 grams and venison has 4mg of iron.
potassium
Both turkey and venison are high in potassium. Venison has 64% more potassium than turkey - turkey has 239mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than venison per 100 grams.
| Venison | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.044 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than venison per 100 grams.
| Venison | Turkey | |
|---|---|---|
| linoleic acid | 0.115 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.115 G | 1.883 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 Venison g
()
|
Daily Values (%) |
Cooked Turkey 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
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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% |
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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 turkey or venison contain more calories in 100 grams?Both turkey and venison are high in calories. Turkey has 30% more calories than venison - turkey has 189 calories in 100g and venison has 150 calories.
Is turkey or venison better for protein?
Both turkey and venison are high in protein. Turkey is very similar to turkey for protein - turkey has 28.6g of protein per 100 grams and venison has 29.8g of protein.
Does turkey or venison contain more iron?
Venison is an abundant source of iron and it has 270% more iron than turkey - turkey has 1.1mg of iron in 100 grams and venison has 4mg of iron.
Does turkey or venison contain more potassium?
Both turkey and venison are high in potassium. Venison has 60% more potassium than turkey - turkey has 239mg of potassium in 100 grams and venison has 393mg of potassium.