Raw Lamb vs. Venison
Nutrition comparison of Raw 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
raw lamb
versus
cooked
venison
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw lamb and venison:
- Both raw lamb and venison are high in calories, potassium and protein.
- Venison has more thiamin, riboflavin and Vitamin B6, however, raw lamb contains more pantothenic acid and folate.
- Venison is an excellent source of iron.
USDA sources for nutritional information: Raw Lamb (Lamb, ground, 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 lamb and venison are high in calories. Raw lamb has 88% more calories than venison - raw lamb has 282 calories per 100 grams and venison has 150 calories.
For macronutrient ratios, raw lamb is much lighter in protein, much heavier in fat and similar to venison for carbs. Raw lamb has a macronutrient ratio of 24:0:76 and for venison, 84:0:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Lamb | Venison | |
|---|---|---|
| Protein | 24% | 84% |
| Carbohydrates | ~ | ~ |
| Fat | 76% | 16% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw lamb and venison are high in protein. Venison has 80% more protein than raw lamb - raw lamb has 16.6g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Raw lamb is high in saturated fat and venison has 86% less saturated fat than raw lamb - raw lamb has 10.2g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
cholesterol
Raw lamb and venison contain similar amounts of cholesterol - raw lamb has 73mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin D
Raw lamb and venison contain similar amounts of Vitamin D - raw lamb has 2iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Raw lamb and venison contain similar amounts of Vitamin E - raw lamb has 0.2mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Raw lamb and venison contain similar amounts of Vitamin K - raw lamb has 3.6ug of Vitamin K per 100 grams and venison has 1.2ug of Vitamin K.
The B Vitamins
Venison has more thiamin, riboflavin and Vitamin B6, however, raw lamb contains more pantothenic acid and folate. Both raw lamb and venison contain significant amounts of niacin and Vitamin B12.
| Raw Lamb | Venison | |
|---|---|---|
| Thiamin | 0.11 MG | 0.276 MG |
| Riboflavin | 0.21 MG | 0.506 MG |
| Niacin | 5.96 MG | 10.613 MG |
| Pantothenic acid | 0.65 MG | ~ |
| Vitamin B6 | 0.13 MG | 0.746 MG |
| Folate | 18 UG | 9 UG |
| Vitamin B12 | 2.31 UG | 1.8 UG |
Minerals
calcium
Raw lamb has 167% more calcium than venison - raw lamb has 16mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Venison is an excellent source of iron and it has 161% more iron than raw lamb - raw lamb has 1.6mg of iron per 100 grams and venison has 4mg of iron.
potassium
Both raw lamb and venison are high in potassium. Venison has 77% more potassium than raw lamb - raw lamb has 222mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw lamb has more alpha linoleic acid (ALA) than venison per 100 grams.
| Raw Lamb | Venison | |
|---|---|---|
| alpha linoleic acid | 0.42 G | 0.044 G |
| Total | 0.42 G | 0.044 G |
omega 6s
Comparing omega-6 fatty acids, raw lamb has more linoleic acid than venison per 100 grams.
| Raw Lamb | Venison | |
|---|---|---|
| linoleic acid | 1.36 G | 0.115 G |
| other omega 6 | 0.08 G | 0.026 G |
| Total | 1.44 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.
Raw 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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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% |
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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% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 raw lamb or venison contain more calories in 100 grams?Both raw lamb and venison are high in calories. Raw lamb has 90% more calories than venison - raw lamb has 282 calories in 100g and venison has 150 calories.
Is raw lamb or venison better for protein?
Both raw lamb and venison are high in protein. Venison has 80% more protein than raw lamb - raw lamb has 16.6g of protein per 100 grams and venison has 29.8g of protein.
Does raw lamb or venison contain more iron?
Venison is an abundant source of iron and it has 160% more iron than raw lamb - raw lamb has 1.6mg of iron in 100 grams and venison has 4mg of iron.
Does raw lamb or venison contain more potassium?
Both raw lamb and venison are high in potassium. Venison has 80% more potassium than raw lamb - raw lamb has 222mg of potassium in 100 grams and venison has 393mg of potassium.