Beef vs. Venison

Nutrition comparison of Cooked 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 cooked beef versus cooked venison (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and venison:

  • Both beef and venison are high in calories, iron, potassium and protein.
  • Beef has signficantly more calcium than venison.
  • Venison has more thiamin, riboflavin, niacin and Vitamin B6, however, beef contains more pantothenic acid.
Detailed nutritional comparison of beef and venison 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Venison (Venison/deer steak, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.

Image of Beef src
Image of Venison src

Calories and Carbs

calories

Both beef and venison are high in calories. Beef has 85% more calories than venison - beef has 277 calories per 100 grams and venison has 150 calories.

For macronutrient ratios, beef is much lighter in protein, much heavier in fat and similar to venison for carbs. Beef has a macronutrient ratio of 38:0:62 and for venison, 84:0:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Venison
Protein 38% 84%
Carbohydrates ~ ~
Fat 62% 16%
Alcohol ~ ~

Protein

protein

Both beef and venison are high in protein. Venison has 17% more protein than beef - beef has 25.4g of protein per 100 grams and venison has 29.8g of protein.

Fat

saturated fat

Beef is high in saturated fat and venison has 80% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and venison has 1.4g of saturated fat.

trans fat

Venison has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and venison does not contain significant amounts.

cholesterol

Beef and venison contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and venison has 78mg of cholesterol.

Vitamins

Vitamin A

Beef and venison contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and venison does not contain significant amounts.

Vitamin D

Beef and venison contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and venison does not contain significant amounts.

Vitamin E

Beef and venison contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.

Vitamin K

Beef and venison contain similar amounts of Vitamin K - beef has 3ug 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, beef contains more pantothenic acid. Both beef and venison contain significant amounts of folate and Vitamin B12.

Beef Venison
Thiamin 0.051 MG 0.276 MG
Riboflavin 0.176 MG 0.506 MG
Niacin 4.537 MG 10.613 MG
Pantothenic acid 0.658 MG ~
Vitamin B6 0.336 MG 0.746 MG
Folate 11 UG 9 UG
Vitamin B12 2.9 UG 1.8 UG

Minerals

calcium

Beef has signficantly more calcium than venison - beef has 35mg of calcium per 100 grams and venison has 6mg of calcium.

iron

Both beef and venison are high in iron. Venison has 80% more iron than beef - beef has 2.3mg of iron per 100 grams and venison has 4mg of iron.

potassium

Both beef and venison are high in potassium. Venison has 43% more potassium than beef - beef has 275mg of potassium per 100 grams and venison has 393mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both beef and venison contain significant amounts of alpha linoleic acid (ALA).

Beef Venison
alpha linoleic acid 0.056 G 0.044 G
Total 0.056 G 0.044 G

omega 6s

Comparing omega-6 fatty acids, beef has more linoleic acid than venison per 100 grams.

Beef Venison
other omega 6 0.047 G 0.026 G
linoleic acid 0.39 G 0.115 G
Total 0.437 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 Beef or Venison .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Venison (Venison/deer steak, cooked, NS as to cooking method) .

Cooked Beef 100g

( 100 g )
Daily Values (%)

Cooked Venison 100g

( 100 g )
277KCAL 14%
85% calories
150KCAL 8%
19G 29%
631% total fat
2.6G 4%
7.3G 41%
421% saturated fat
1.4G 8%
8.9G >999% monounsaturated fat 0.65G
0.49G 158% polyunsaturated fat 0.19G
1.2G >999% trans fat
88MG 13% cholesterol 78MG
81MG 5%
sodium 488%
476MG 32%
Vitamins and Minerals
3UG 0.4%
>999% Vitamin A
2IU 0.4%
>999% Vitamin D
35MG 4%
483% calcium
6MG 1%
2.3MG 13%
iron 74%
4MG 22%
19MG 6%
magnesium 58%
30MG 10%
275MG 12%
potassium 43%
393MG 17%
0.05MG 5%
thiamin (Vit B1) 459%
0.28MG 25%
0.18MG 16%
riboflavin (Vit B2) 183%
0.51MG 46%
4.5MG 32%
niacin (Vit B3) 144%
11MG 76%
0.34MG 26%
Vitamin B6 121%
0.75MG 57%
0.66MG 13%
>999% pantothenic acid (Vit B5)
11UG 3%
22% folate (Vit B9)
9UG 2%
2.9UG 121%
61% Vitamin B12
1.8UG 75%
0.12MG 1%
Vitamin E 408%
0.61MG 4%
3UG 3%
150% Vitamin K
1.2UG 1%
25G 51%
protein 20%
30G 60%
78MG 18%
choline 44%
112MG 26%
0.07MG 6%
copper 214%
0.22MG 19%
0.01MG 1%
>999% manganese
185MG 26%
phosphorus 48%
273MG 39%
22UG 39%
69% selenium
13UG 24%
6.1MG 77%
69% zinc
3.6MG 45%
56G Water 18% 66G


NO SIGNIFICANT AMOUNTS (either food): carbohydrates, Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), sugar.

FAQ

Does beef or venison contain more calories in 100 grams?
Both beef and venison are high in calories. Beef has 90% more calories than venison - beef has 277 calories in 100g and venison has 150 calories.

Is beef or venison better for protein?
Both beef and venison are high in protein. Venison has 20% more protein than beef - beef has 25.4g of protein per 100 grams and venison has 29.8g of protein.

Does beef or venison contain more iron?
Both beef and venison are high in iron. Venison has 80% more iron than beef - beef has 2.3mg of iron in 100 grams and venison has 4mg of iron.

Does beef or venison contain more potassium?
Both beef and venison are high in potassium. Venison has 40% more potassium than beef - beef has 275mg of potassium in 100 grams and venison has 393mg of potassium.