Flank steak vs Brisket - In-Depth Nutrition Comparison
Summary
Flank steak is richer in Vitamin B1, Vitamin B3, Vitamin B6, calcium, magnesium, and potassium than brisket. Flank steak is also lower in cholesterol.
On the other hand, brisket is higher in Vitamin B12, iron, zinc, and monounsaturated fat.
Table of contents
Introduction
We will discuss the main differences between two widely used stake types: flank steak and brisket.
What's The Actual Difference?
Brisket is a large cut of beef, while flank is the leanest beef cut. Flank steak is typically between one and four pounds thick and has a rich flavor and moderate fat content. Flank is the leanest steak type; it can become dry and tough if cooked too long. Brisket can weigh over 20 pounds; it should be cooked slowly and thoroughly.
The grain structure of flank steaks is well-defined. It has a rich meaty flavor; however, it can be difficult to chew due to its leanness and thickness. Brisket has a robust flavor profile thanks to its high-fat content. The marbling from the tip end adds incredible richness and depth to the overall result when smoking a whole packer.
Nutrition
You can find nutritional infographics at the bottom of this page that visually show the differences between flank steak and brisket.
Calories
The number of calories in flank steak is lower than in brisket. It has 192 calories per 100g, whereas brisket contains 289 calories per 100g.
Fats
Brisket contains 18.42g of total fats, while flank steak has 8.23g of fats.
Flank steak has less saturated fat, while brisket has more monounsaturated fat.
However, fat content can differ, as the serving size of brisket is 28.35g, and the serving size of flank steak is 80g.
Carbs
Both steak types have no carbs.
Cholesterol
Brisket and flank steak contain a high level of cholesterol. However, the cholesterol level of brisket is higher: 106mg of cholesterol per 100g, while flank steak has only 79g.
Protein
Both flank steak and brisket fall in the range of the top 8% of foods as a source of protein, containing high amounts of tryptophan, threonine, isoleucine, phenylalanine, valine, histidine, and lysine.
Minerals
Flank steak has more calciumma, phosphorus, magnesium and potassium than brisket.
On the other hand, brisket contains more iron, zinc, and copper. It is also lower in sodium.
Mineral Comparison
Vitamins
Brisket contains a significantly higher amount of Vitamin B2, Vitamin E, Vitamin K, and Vitamin B12.
Flank steak has more Vitamin B3, Vitamin B6, and Vitamin B1. Flank steak falls in the range of the top 18 % of foods as a Vitamin B3 source.
Both lack Vitamin C, Vitamin D, and Vitamin A.
Vitamin Comparison
Glycemic Index
Both steak types can be considered a 0 glycemic index.
Health Impact
Brisket is higher in Vitamin B12 than flank steak. Vitamin B12 supports nerve and red blood cell health, and zinc aids immune system function [1,2].
Despite its benefits, red meat consumption also has several risks to consider.
Cardiovascular Health
Both steak types contain low fats and saturated fats in total. Compared to other steak types, these two have a minimal negative impact on the cardiovascular system.
Brisket is higher in sodium than flank steak. Sodium consumption can increase the risk of high blood pressure, which is a significant cause of heart disease [3].
Diabetes
Both steak types are high in heme iron, which can raise blood sugar levels.
One study shows that women who ate red meat frequently had a nearly one-third higher risk of developing type 2 diabetes than women who ate less red meat [4].
References
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 28.82g | 27.66g |
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| Fats | 18.42g | 8.23g |
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| Calories | 289kcal | 192kcal |
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| Calcium | 16mg | 20mg |
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| Iron | 2.43mg | 1.74mg |
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| Magnesium | 19mg | 23mg |
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| Phosphorus | 175mg | 210mg |
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| Potassium | 232mg | 339mg |
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| Sodium | 48mg | 56mg |
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| Zinc | 6.69mg | 4.9mg |
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| Copper | 0.1mg | 0.082mg |
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| Manganese | 0.01mg | 0.009mg |
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| Selenium | 27.1µg | 29.4µg |
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| Vitamin E | 0.51mg | 0.38mg |
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| Vitamin B1 | 0.059mg | 0.075mg |
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| Vitamin B2 | 0.171mg | 0.133mg |
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| Vitamin B3 | 4.087mg | 7.363mg |
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| Vitamin B5 | 0.568mg | 0.545mg |
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| Vitamin B6 | 0.282mg | 0.579mg |
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| Folate | 9µg | 9µg | |
| Vitamin B12 | 2.12µg | 1.63µg |
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| Vitamin K | 1.8µg | 1.4µg |
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| Tryptophan | 0.181mg | 0.182mg |
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| Threonine | 1.101mg | 1.105mg |
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| Isoleucine | 1.253mg | 1.259mg |
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| Leucine | 2.192mg | 2.201mg |
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| Lysine | 2.328mg | 2.338mg |
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| Methionine | 0.717mg | 0.72mg |
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| Phenylalanine | 1.088mg | 1.093mg |
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| Valine | 1.367mg | 1.372mg |
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| Histidine | 0.879mg | 0.883mg |
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| Cholesterol | 106mg | 79mg |
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| Saturated Fat | 7.305g | 3.395g |
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| Monounsaturated Fat | 7.934g | 3.317g |
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| Polyunsaturated fat | 0.681g | 0.322g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.
- Brisket - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169488/nutrients
- Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.