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  6. Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs. Brisket raw

Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised vs. Brisket raw — In-Depth Nutrition Comparison

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Important differences between beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised and brisket raw

  • Brisket raw has less vitamin B12, selenium, iron, zinc, phosphorus, and monounsaturated fat.
  • Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised's daily need coverage for vitamin B12 is 41% more.
  • Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has 2 times more saturated fat than brisket raw. Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised has 5.54g of saturated fat, while brisket raw has 2.59g.

The food varieties used in the comparison are Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised and Beef, brisket, whole, separable lean only, all grades, raw.

Infographic

Beef, flank, steak, separable lean only, trimmed to 0
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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 17% 1.8% 31% 130% 41% 165% 114% 9.4% 2.5% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
Contains more CalciumCalcium +20%
Contains more IronIron +80.7%
Contains more CopperCopper +55%
Contains more ZincZinc +40.4%
Contains more PhosphorusPhosphorus +32.8%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +87.8%
~equal in Magnesium ~23mg
~equal in Potassium ~330mg
~equal in Sodium ~79mg

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% 2.8% 3% 35% 44% 86% 23% 83% 426% 4% 6.8% 58%
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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B12Vitamin B12 +40.3%
Contains more Vitamin KVitamin K +23.1%
Contains more FolateFolate +28.6%
Contains more CholineCholine +23.4%
Contains more Vitamin EVitamin E +128.6%
Contains more Vitamin B6Vitamin B6 +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.35mg

All nutrients comparison - raw data values

Nutrient Beef, flank, steak, separable lean only, trimmed to 0 Brisket raw DV% diff.
Vitamin B12 3.41µg 2.43µg 41%
Selenium 30.8µg 16.4µg 26%
Iron 3.47mg 1.92mg 19%
Zinc 6.05mg 4.31mg 16%
Protein 28.02g 20.72g 15%
Saturated fat 5.54g 2.59g 13%
Phosphorus 267mg 201mg 9%
Fats 13g 7.37g 9%
Copper 0.124mg 0.08mg 5%
Monounsaturated fat 5.44g 3.46g 5%
Vitamin B6 0.36mg 0.42mg 5%
Calories 237kcal 155kcal 4%
Vitamin B3 4.6mg 3.94mg 4%
Choline 106.7mg 86.5mg 4%
Cholesterol 71mg 62mg 3%
Vitamin B1 0.14mg 0.1mg 3%
Vitamin B2 0.19mg 0.17mg 2%
Folate 9µg 7µg 1%
Polyunsaturated fat 0.39g 0.23g 1%
Vitamin B5 0.38mg 0.35mg 1%
Vitamin D 0.2µg 1%
Vitamin E 0.14mg 0.32mg 1%
Potassium 351mg 330mg 1%
Vitamin D 8IU 1%
Magnesium 24mg 23mg 0%
Calcium 6mg 5mg 0%
Sodium 72mg 79mg 0%
Manganese 0.019mg 0.014mg 0%
Vitamin K 1.6µg 1.3µg 0%
Tryptophan 0.184mg 0.232mg 0%
Threonine 1.119mg 0.905mg 0%
Isoleucine 1.275mg 0.931mg 0%
Leucine 2.229mg 1.637mg 0%
Lysine 2.368mg 1.724mg 0%
Methionine 0.73mg 0.53mg 0%
Phenylalanine 1.107mg 0.809mg 0%
Valine 1.39mg 1.008mg 0%
Histidine 0.894mg 0.709mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 13% 57% 2%
Protein: 28.02 g
Fats: 13 g
Carbs: 0 g
Water: 57.27 g
Other: 1.71 g
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Contains more ProteinProtein +35.2%
Contains more FatsFats +76.4%
Contains more WaterWater +22.7%
~equal in Carbs ~0g
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 48% 3%
Saturated fat: Sat. Fat 5.54 g
Monounsaturated fat: Mono. Fat 5.44 g
Polyunsaturated fat: Poly. Fat 0.39 g
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +57.2%
Contains more Poly. FatPolyunsaturated fat +69.6%
Contains less Sat. FatSaturated fat -53.2%

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. Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168610/nutrients
  2. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.