Raw Beef vs. Venison
Nutrition comparison of Raw Beef and Cooked Venison
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cooked
venison
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and venison:
- Both raw beef and venison are high in calories, potassium and protein.
- Venison has more thiamin, riboflavin, niacin and Vitamin B6, however, raw beef contains more pantothenic acid.
- Venison has signficantly less trans fat than raw beef.
- Venison is an excellent source of iron.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) 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 raw beef and venison are high in calories. Raw beef has 121% more calories than venison - raw beef has 332 calories per 100 grams and venison has 150 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to venison for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for venison, 84:0:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Venison | |
|---|---|---|
| Protein | 18% | 84% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 16% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw beef and venison are high in protein. Venison has 108% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and venison has 88% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
trans fat
Venison has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and venison does not contain significant amounts.
cholesterol
Raw beef and venison contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin A
Raw beef and venison contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and venison does not contain significant amounts.
Vitamin D
Raw beef and venison contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Raw beef and venison contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Raw beef and venison contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and venison has 1.2ug of Vitamin K.
The B Vitamins
Venison has more thiamin, riboflavin, niacin and Vitamin B6, however, raw beef contains more pantothenic acid. Both raw beef and venison contain significant amounts of folate and Vitamin B12.
| Raw Beef | Venison | |
|---|---|---|
| Thiamin | 0.044 MG | 0.276 MG |
| Riboflavin | 0.151 MG | 0.506 MG |
| Niacin | 3.382 MG | 10.613 MG |
| Pantothenic acid | 0.395 MG | ~ |
| Vitamin B6 | 0.278 MG | 0.746 MG |
| Folate | 9 UG | 9 UG |
| Vitamin B12 | 2.07 UG | 1.8 UG |
Minerals
calcium
Raw beef has 300% more calcium than venison - raw beef has 24mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Venison is an excellent source of iron and it has 146% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and venison has 4mg of iron.
potassium
Both raw beef and venison are high in potassium. Venison has 80% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and venison contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Venison | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.044 G |
| Total | 0.084 G | 0.044 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than venison per 100 grams.
| Raw Beef | Venison | |
|---|---|---|
| other omega 6 | 0.035 G | 0.026 G |
| linoleic acid | 0.577 G | 0.115 G |
| Total | 0.612 G | 0.141 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 Raw Beef or Venison .
Raw Beef g
()
|
Daily Values (%) |
Cooked Venison g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or venison contain more calories in 100 grams?Both raw beef and venison are high in calories. Raw beef has 120% more calories than venison - raw beef has 332 calories in 100g and venison has 150 calories.
Is raw beef or venison better for protein?
Both raw beef and venison are high in protein. Venison has 110% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and venison has 29.8g of protein.
Does raw beef or venison contain more iron?
Venison is an abundant source of iron and it has 150% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and venison has 4mg of iron.
Does raw beef or venison contain more potassium?
Both raw beef and venison are high in potassium. Venison has 80% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and venison has 393mg of potassium.