Lamb vs. Venison
Nutrition comparison of Cooked Lamb 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
lamb
versus
cooked
venison
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and venison:
- Both lamb and venison are high in calories, potassium and protein.
- Venison has more thiamin and Vitamin B6, however, lamb contains more pantothenic acid and folate.
- Venison is an excellent source of iron.
USDA sources for nutritional information: Lamb (Lamb, ground, 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 lamb and venison are high in calories. Lamb has 89% more calories than venison - lamb has 283 calories per 100 grams and venison has 150 calories.
For macronutrient ratios, lamb is much lighter in protein, much heavier in fat and similar to venison for carbs. Lamb has a macronutrient ratio of 36:0:64 and for venison, 84:0:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Venison | |
|---|---|---|
| Protein | 36% | 84% |
| Carbohydrates | ~ | ~ |
| Fat | 64% | 16% |
| Alcohol | ~ | ~ |
Protein
protein
Both lamb and venison are high in protein. Venison has 20% more protein than lamb - lamb has 24.8g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and venison has 82% less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
cholesterol
Lamb and venison contain similar amounts of cholesterol - lamb has 97mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin D
Lamb and venison contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Lamb and venison contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Lamb and venison contain similar amounts of Vitamin K - lamb has 5.3ug of Vitamin K per 100 grams and venison has 1.2ug of Vitamin K.
The B Vitamins
Venison has more thiamin and Vitamin B6, however, lamb contains more pantothenic acid and folate. Both lamb and venison contain significant amounts of riboflavin, niacin and Vitamin B12.
| Lamb | Venison | |
|---|---|---|
| Thiamin | 0.1 MG | 0.276 MG |
| Riboflavin | 0.25 MG | 0.506 MG |
| Niacin | 6.7 MG | 10.613 MG |
| Pantothenic acid | 0.66 MG | ~ |
| Vitamin B6 | 0.14 MG | 0.746 MG |
| Folate | 19 UG | 9 UG |
| Vitamin B12 | 2.61 UG | 1.8 UG |
Minerals
calcium
Lamb has 267% more calcium than venison - lamb has 22mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Venison is an excellent source of iron and it has 126% more iron than lamb - lamb has 1.8mg of iron per 100 grams and venison has 4mg of iron.
potassium
Both lamb and venison are high in potassium. Venison has 16% more potassium than lamb - lamb has 339mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than venison per 100 grams.
| Lamb | Venison | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.044 G |
| Total | 0.26 G | 0.044 G |
omega 6s
Comparing omega-6 fatty acids, lamb has more linoleic acid than venison per 100 grams.
| Lamb | Venison | |
|---|---|---|
| linoleic acid | 1.07 G | 0.115 G |
| other omega 6 | 0.07 G | 0.026 G |
| Total | 1.14 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 Lamb g
()
|
Daily Values (%) |
Cooked Venison 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% |
|
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 % |
|
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 % |
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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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
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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 lamb or venison contain more calories in 100 grams?Both lamb and venison are high in calories. Lamb has 90% more calories than venison - lamb has 283 calories in 100g and venison has 150 calories.
Is lamb or venison better for protein?
Both lamb and venison are high in protein. Venison has 20% more protein than lamb - lamb has 24.8g of protein per 100 grams and venison has 29.8g of protein.
Does lamb or venison contain more iron?
Venison is an abundant source of iron and it has 130% more iron than lamb - lamb has 1.8mg of iron in 100 grams and venison has 4mg of iron.
Does lamb or venison contain more potassium?
Both lamb and venison are high in potassium. Venison has 20% more potassium than lamb - lamb has 339mg of potassium in 100 grams and venison has 393mg of potassium.