Venison is meat that comes from deer. The biggest difference between beef and venison is the way they are raised. Beef cattle is raised by human hands, where deer is wild game. From a nutrient perspective, these meats are similar in some areas and different in others. Knowing these facts will make it easier to determine which one is a better fit for your diet.
Animal meats tend to be high in saturated fat, but there are a few exceptions. Wild game meats, such as venison, are low. This is often the motivation behind people choosing venison over beef. A 4-ounce serving of beef flank steak has more than 9 grams of total fat, and nearly 4 of those grams are saturated. Venison contains 3 grams of total fat and only 1 of those grams is saturated. If you are watching your intake of fat, venison would be the better option.
Protein and Carbohydrates
Beef and venison both contain high amounts of protein and no carbohydrates. This makes each type of meat favorable for a low-carb diet. A 4-ounce serving of venison or eye of round steak contains about 24 grams of protein. Venison and beef are considered complete proteins because they contain all 10 of the essential amino acids. Amino acids are compounds that are responsible for chemical reactions in the body, and they also play a role in metabolic function.
Elevated cholesterol levels in the blood lead to plaque formation in the arteries and a higher risk for heart disease. The body makes some cholesterol naturally for cell production and hormone release, but an excessive intake is dangerous. Beef has more than three times more cholesterol than venison. A 4-ounce serving contains 20 milligrams. This same serving size of porterhouse steak contains 76 milligrams. The recommended daily intake for healthy individuals is 300 milligrams. People with coronary heart disease should take in no more than 200 milligrams a day. Adding butter to beef and venison will quickly increase the cholesterol content as well as the saturated fat.
Since venison is lower in fat than beef, it is also lower calories. Fat accounts for 9 calories per gram. Four ounces of porterhouse steak contains about 310 calories, while this same serving size of venison contains only 125 calories. Porterhouse steak also contains 22 grams of fat. A top sirloin steak, which is a leaner option, has 240 calories per 4-ounce serving. This is still considerably higher than venison but lower than other cuts of beef.
Venison and beef both have moderate amounts of iron, but venison is slightly higher. This mineral is important for oxygen transport throughout the body, and it also helps create connective tissue. Iron deficiency leads to lethargy, weakness and impaired cognitive function. A 4-ounce serving of venison has about 3.3 milligrams of iron, and 4 ounces of top sirloin has 2.1 milligrams. The recommended daily intake of iron is 8 milligrams a day for men 19 and older and women 51 and older. Women aged 19 to 50 should get 18 milligrams a day.
Venison and beef contain high amounts of various B vitamins. The B vitamins help break down protein, carbs and fat for energy, and they also assist with red blood cell formation. Four ounces of venison contains 37 percent of the recommended daily value of niacin, 24 percent of riboflavin and 15 percent of thiamin. This same serving size of top sirloin contains 44 percent of niacin, 35 percent of B-6 and 33 percent of B-12. Have a leafy green salad with either form of meat to boost the B vitamin content of your meal
Since venison is wild game meat, there is a small risk it can be contaminated by lead. This is due to lead-based ammunition used to shoot the deer. Women who are pregnant or soon to be pregnant and children under the age of 6 are at the greatest risk of lead poisoning. Ground venison is also more susceptible to contamination than steaks. If you hunt your own game, use non-lead bullets to avoid risk altogether.
Articles For Your Diet
- USDA.gov: Nutrient Data for 13065, Beef, Flank, Steak, Separable Lean and Fat, Trimmed to 0" Fat, Choice, Raw
- SkipThePie.org: Nutritional Data for Deer (venison), Sitka, Raw (Alaska Native)
- Vaxa: What are Amino Acids?
- American Heart Association: Know Your Fats
- MedlinePlus: Iron in Diet
- Department of Energy and Environmental Protection: Lead Bullet Fragments in Wild Game: Information for Hunters and Consumers
- Venison roast with roasted potatos - close -up image by Elzbieta Sekowska from Fotolia.com