Venison vs. Pork
Nutrition comparison of Cooked Venison and Cooked Pork
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
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in venison and pork:
- Both pork and venison are high in calories, potassium and protein.
- Pork has more thiamin and pantothenic acid, however, venison contains more riboflavin, niacin and Vitamin B12.
- Venison is an excellent source of iron.
USDA sources for nutritional information: Venison (Venison/deer steak, cooked, NS as to cooking method) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and venison are high in calories. Pork has 98% more calories than venison - pork has 297 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 pork for carbs. Venison has a macronutrient ratio of 84:0:16 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Venison | Pork | |
|---|---|---|
| Protein | 84% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 16% | 65% |
| Alcohol | ~ | ~ |
Protein
protein
Both pork and venison are high in protein. Venison has 16% more protein than pork - pork has 25.7g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Pork is high in saturated fat and venison has 81% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
cholesterol
Pork and venison contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than venison - pork has 0.7mg of Vitamin C per 100 grams and venison does not contain significant amounts.
Vitamin A
Pork and venison contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and venison does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than venison - pork has 21iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Pork and venison contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Venison and pork contain similar amounts of Vitamin K - venison has 1.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and pantothenic acid, however, venison contains more riboflavin, niacin and Vitamin B12. Both venison and pork contain significant amounts of Vitamin B6 and folate.
| Venison | Pork | |
|---|---|---|
| Thiamin | 0.276 MG | 0.706 MG |
| Riboflavin | 0.506 MG | 0.22 MG |
| Niacin | 10.613 MG | 4.206 MG |
| Pantothenic acid | ~ | 0.52 MG |
| Vitamin B6 | 0.746 MG | 0.391 MG |
| Folate | 9 UG | 6 UG |
| Vitamin B12 | 1.8 UG | 0.54 UG |
Minerals
calcium
Pork has 267% more calcium than venison - pork has 22mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Venison is an excellent source of iron and it has 213% more iron than pork - pork has 1.3mg of iron per 100 grams and venison has 4mg of iron.
potassium
Both pork and venison are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both venison and pork contain significant amounts of alpha linoleic acid (ALA).
| Venison | Pork | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.07 G |
| Total | 0.044 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than venison per 100 grams.
| Venison | Pork | |
|---|---|---|
| linoleic acid | 0.115 G | 1.64 G |
| other omega 6 | 0.026 G | 0.08 G |
| Total | 0.141 G | 1.72 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 Pork 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 % |
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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 % |
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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 pork or venison contain more calories in 100 grams?Both pork and venison are high in calories. Pork has 100% more calories than venison - pork has 297 calories in 100g and venison has 150 calories.
Is pork or venison better for protein?
Both pork and venison are high in protein. Venison has 20% more protein than pork - pork has 25.7g of protein per 100 grams and venison has 29.8g of protein.
Does pork or venison contain more iron?
Venison is an abundant source of iron and it has 210% more iron than pork - pork has 1.3mg of iron in 100 grams and venison has 4mg of iron.
Does pork or venison contain more potassium?
Both pork and venison are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium in 100 grams and venison has 393mg of potassium.