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.
Detailed nutritional comparison of venison and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Venison src
Image of Pork src

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, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Venison Pork
Protein 84% 35%
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 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 Pork .

Note: The specific food items compared are: Venison (Venison/deer steak, cooked, NS as to cooking method) and Pork (Pork, fresh, ground, cooked) .

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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.