Salmon vs. Venison
Nutrition comparison of Salmon and Cooked Venison
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
venison
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and venison:
- Both salmon and venison are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than venison.
- Salmon is an excellent source of Vitamin D.
- Venison has more thiamin and riboflavin, however, salmon contains more pantothenic acid and Vitamin B12.
- Venison is an excellent source of iron.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, 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 salmon and venison are high in calories. Venison has 18% more calories than salmon - salmon has 127 calories per 100 grams and venison has 150 calories.
For macronutrient ratios, salmon is lighter in protein, heavier in fat and similar to venison for carbs. Salmon has a macronutrient ratio of 67:0:33 and for venison, 84:0:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Venison | |
|---|---|---|
| Protein | 67% | 84% |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 16% |
| Alcohol | ~ | ~ |
Protein
protein
Both salmon and venison are high in protein. Venison has 45% more protein than salmon - salmon has 20.5g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Salmon and venison contain similar amounts of saturated fat - salmon has 0.81g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
trans fat
Both salmon and venison are low in trans fat - salmon has 0.03g of trans fat per 100 grams and venison does not contain significant amounts.
cholesterol
Salmon has 41% less cholesterol than venison - salmon has 46mg of cholesterol per 100 grams and venison has 78mg of cholesterol.
Vitamins
Vitamin A
Salmon has more Vitamin A than venison - salmon has 35ug of Vitamin A per 100 grams and venison does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than venison - salmon has 435iu of Vitamin D per 100 grams and venison does not contain significant amounts.
Vitamin E
Salmon and venison contain similar amounts of Vitamin E - salmon has 0.4mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Salmon and venison contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and venison has 1.2ug of Vitamin K.
The B Vitamins
Venison has more thiamin and riboflavin, however, salmon contains more pantothenic acid and Vitamin B12. Both salmon and venison contain significant amounts of niacin, Vitamin B6 and folate.
| Salmon | Venison | |
|---|---|---|
| Thiamin | 0.08 MG | 0.276 MG |
| Riboflavin | 0.105 MG | 0.506 MG |
| Niacin | 7.995 MG | 10.613 MG |
| Pantothenic acid | 1.03 MG | ~ |
| Vitamin B6 | 0.611 MG | 0.746 MG |
| Folate | 4 UG | 9 UG |
| Vitamin B12 | 4.15 UG | 1.8 UG |
Minerals
calcium
Salmon and venison contain similar amounts of calcium - salmon has 7mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Venison is an excellent source of iron and it has 963% more iron than salmon - salmon has 0.38mg of iron per 100 grams and venison has 4mg of iron.
potassium
Both salmon and venison are high in potassium. Salmon is very similar to salmon for potassium - salmon has 366mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than venison per 100 grams. Both salmon and venison contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Venison | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.044 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.044 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and venison contain significant amounts of linoleic acid.
| Salmon | Venison | |
|---|---|---|
| other omega 6 | 0.014 G | 0.026 G |
| linoleic acid | 0.081 G | 0.115 G |
| Total | 0.095 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.
Salmon g
()
|
Daily Values (%) |
Cooked Venison g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 salmon or venison contain more calories in 100 grams?Both salmon and venison are high in calories. Venison has 20% more calories than salmon - salmon has 127 calories in 100g and venison has 150 calories.
Is salmon or venison better for protein?
Both salmon and venison are high in protein. Venison has 50% more protein than salmon - salmon has 20.5g of protein per 100 grams and venison has 29.8g of protein.
Does salmon or venison contain more iron?
Venison is an abundant source of iron and it has 960% more iron than salmon - salmon has 0.38mg of iron in 100 grams and venison has 4mg of iron.
Does salmon or venison contain more potassium?
Both salmon and venison are high in potassium. Salmon is very similar to salmon for potassium - salmon has 366mg of potassium in 100 grams and venison has 393mg of potassium.