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Elk meat vs. Deer meat — Nutrition and Health Impact Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on October 04, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Deer meat
vs
Elk meat

Summary

Deer meat is richer in vitamins B1, B2, B3, B6, B12, and potassium. Elk is richer in vitamin B5, copper, and zinc. Their health impacts are mainly based on their nutritional differences. Both meats are rich in protein, iron, selenium, and phosphorus.

Introduction

Deer and elk meats are considered one of the most commonly consumed game meats out there, but what is the difference between them? 
This article showcases and explains the differences between deer meat and elk meat regarding their nutritional contents and health impacts. 

Nutrition

This section will compare 100 grams of roasted venison (deer meat) to 100 grams of elk meat regarding their nutrients. 

Calories

Deer and elk meat have nearly similar calories. 

Fats

They are considered lean meats. However, deer meat is even leaner than elk meat. Elk meat contains 3.4 g of fatty acids, and deer meat contains 2.4g. 

Elk meat contains less cholesterol.

The saturated fat content of both is low

You can read about the differences between deer meat and pork

Proteins

Perfect sources of protein. Venison and elk meat are very rich in protein.

 They have similar amounts of protein, averaging 30g per 100g. Their amino acid profile is rich in all amino acids. 

Carbs

Their carb content is negligible

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 2% 67%
Protein: 29.9 g
Fats: 2.35 g
Carbs: 0 g
Water: 67.2 g
Other: 0.55 g
31% 3% 65%
Protein: 30.76 g
Fats: 3.41 g
Carbs: 0 g
Water: 64.93 g
Other: 0.9 g
Contains more FatsFats +45.1%
Contains more OtherOther +63.6%
~equal in Protein ~30.76g
~equal in Carbs ~0g
~equal in Water ~64.93g

Minerals 

Deer meat is richer in potassium, and elk meat is richer in copper and zinc. They are both rich in phosphorus, iron, and selenium. Yet, they have similar amounts of the 3 minerals. 

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.5% 38% 159% 85% 109% 128% 7.4% 2.9% 60%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 35% 153% 116% 112% 122% 6.5% 2.5% 57%
Contains more MagnesiumMagnesium +13.8%
Contains more ManganeseManganese +15.8%
Contains more CopperCopper +37.4%
Contains less SodiumSodium -12.3%
~equal in Calcium ~5mg
~equal in Potassium ~392mg
~equal in Iron ~4.07mg
~equal in Zinc ~4.12mg
~equal in Phosphorus ~285mg
~equal in Selenium ~10.5µg
 

Vitamins

Their vitamin content is very rich in B complex vitamins. Deer is richer in vitamins B1, B2, B3, B6, and B12. Elk meat is richer in vitamin B5. 

They both have a rich profile in B complex vitamins. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 12% 0% 65% 130% 165% 51% 142% 453% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 36% 85% 115% 73% 112% 370% 0% 6.8% 0%
Contains more Vitamin E Vitamin E +12.7%
Contains more Vitamin B1Vitamin B1 +80.6%
Contains more Vitamin B2Vitamin B2 +52.2%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin B12Vitamin B12 +22.3%
Contains more Vitamin B5Vitamin B5 +41.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~9µg
~equal in Choline ~mg

You can also check the nutritional composition of beef vs deer meats.

Health Impacts

Deer meat or elk meat, which one is the healthiest?

No specific peer-reviewed paper has a clear-cut answer regarding which one is healthier. Overall, moderate consumption of red meat, including deer meat or elk meat, can be considered healthy. However, when it comes to comparisons between them, there are some differences between mineral and vitamin profiles, but overall, saying deer or elk is healthier won't be scientifically accurate. 

You can check the nutritional composition of beef vs elk meat. 

Considering that they are red meat, both should be consumed in moderation. They are highly nutritious meats regarding their mineral, vitamin, and macronutrient profiles; however, consumption of red meat in high amounts and frequency, significantly when char-grilled and burnt, can increase the risks of some cancers, such as colorectal cancer (1). 

Venison, such as deer and elk meat, should be considered for some parasites and microbes since they are consumed from unregulated sources and hunted. Considering the hunters' hunting process, how long was the meat not kept refrigerated, and where was it cleaned? All these factors can affect the quality of the meat. 

Most health benefits from elk or deer come from their nutritional composition.

Deer is richer in most B complex vitamins, which are essential for the normal functioning of the body, and in addition, vitamin B12 and iron, which decrease the risks of anemias (2)(3)(4).  

Elk, in comparison, is richer in zinc and copper, essential minerals to maintain the immune system, hair, and skin, and copper also has some antioxidative effects (5)(6). 

 

Deer venison and elk meat are on the top list of healthy game meats.

They are high in protein and lean. However, it is important to consider the hunting, refrigeration, and handling of the animal. It is also essential to consider the amounts of salt we add while eating. 

Venison is considered a high-quality meat. I would also include elk as a high-quality meat. 
As a medical professional, I recommend always eating meat, especially those hunted in the wilderness, as well done. However, astronomically, this will make the meat a bit dry. 
So, venison should be eaten well-done. Elk meat should also be eaten well-done, even if this will compromise a bit of texture. It's better to be safe than sorry. 

General differences 

Many people have a palate for game meat, such as deer and elk. Game meat is where an animal is hunted in its wild location for meat consumption. 
Nowadays, we have farmed elk or deer meat aswell. 

Game meats such as deer or elk meats are usually leaner and need more preparation skills because the animals usually run and graze in the wilderness. During the hunting process, the meat can harden due to the stress put on the animal. Thus, game meat needs proper handling when it comes to consumption. And lastly, one of the most critical aspects of game meat and hunting is ethics

In general, deer meat is mainly known as venison. However, elk meat can also be termed venison elk. 

Taste and texture

It is comparatively more robust in flavor, and depending on its different cuts, it can range from tender to a bit chewier. Elk meat, in comparison, is more tender and has a flavor that is less earthy and gamey compared to venison.  

Elk meat tastes more like prime beef with a hint of an earthy flavor. Elk has a gamey taste. 

They are considered leaner types of meats than beef or other farm-raised animals. Many recipes include venison or elk steaks, burgers, and soups. 

Cooking 

Elk meat is cooked like deer meat. It is important not to overcook them since they are lean and will become dry once overcooked. They are often used interchangeably. You can sear, grill, roast, pan-fry, and stew. Since they are lean meats, they quickly lose moisture and become dry. 

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: October 04, 2024
Medically reviewed by Igor Bussel

Infographic

Deer meat vs Elk meat infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 30% 7%
Saturated Fat: Sat. Fat 1.142 g
Monounsaturated Fat: Mono. Fat 0.554 g
Polyunsaturated fat: Poly. Fat 0.127 g
54% 39% 7%
Saturated Fat: Sat. Fat 1.342 g
Monounsaturated Fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.161 g
Contains less Sat. FatSaturated Fat -14.9%
Contains more Mono. FatMonounsaturated Fat +75.1%
Contains more Poly. FatPolyunsaturated fat +26.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Deer meat Elk meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Deer meat Elk meat Opinion
Calories 149kcal 162kcal Elk meat
Protein 29.9g 30.76g Elk meat
Fats 2.35g 3.41g Elk meat
Cholesterol 88mg 72mg Elk meat
Magnesium 33mg 29mg Deer meat
Calcium 5mg 5mg
Potassium 434mg 392mg Deer meat
Iron 4.25mg 4.07mg Deer meat
Copper 0.254mg 0.349mg Elk meat
Zinc 3.99mg 4.12mg Elk meat
Phosphorus 299mg 285mg Deer meat
Sodium 57mg 50mg Elk meat
Vitamin E 0.62mg 0.55mg Deer meat
Manganese 0.022mg 0.019mg Deer meat
Selenium 11µg 10.5µg Deer meat
Vitamin B1 0.26mg 0.144mg Deer meat
Vitamin B2 0.563mg 0.37mg Deer meat
Vitamin B3 8.78mg 6.143mg Deer meat
Vitamin B5 0.856mg 1.212mg Elk meat
Vitamin B6 0.614mg 0.485mg Deer meat
Vitamin B12 3.62µg 2.96µg Deer meat
Folate 9µg 9µg
Saturated Fat 1.142g 1.342g Deer meat
Monounsaturated Fat 0.554g 0.97g Elk meat
Polyunsaturated fat 0.127g 0.161g Elk meat
Tryptophan 0.266mg 0.275mg Elk meat
Threonine 1.133mg 1.236mg Elk meat
Isoleucine 1.287mg 1.291mg Elk meat
Leucine 2.28mg 2.293mg Elk meat
Lysine 2.434mg 2.513mg Elk meat
Methionine 0.7mg 0.755mg Elk meat
Phenylalanine 1.133mg 1.126mg Deer meat
Valine 1.455mg 1.428mg Deer meat
Histidine 0.895mg 0.948mg Elk meat
Omega-6 - Gamma-linoleic acid 0.001g 0.002g Elk meat
Omega-6 - Eicosadienoic acid 0g 0.002g Elk meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Deer meat Elk meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Deer meat
62%
Elk meat
Minerals Daily Need Coverage Score
61%
Deer meat
63%
Elk meat

Comparison summary

Which food is lower in Cholesterol?
Elk meat
Elk meat is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Elk meat
Elk meat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Deer meat
Deer meat is lower in Saturated Fat (difference - 0.2g)
Which food is richer in minerals?
Deer meat
Deer meat is relatively richer in minerals
Which food is richer in vitamins?
Deer meat
Deer meat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Deer meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174430/nutrients
  2. Elk meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174429/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.