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Flank steak vs Brisket - In-Depth Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 13, 2022
Education: Nutrition & Microbiology at YSU
Brisket
vs
Flank steak

Summary

Flank steak is richer in Vitamin B3, Vitamin B6, calcium, and zinc and contains less sodium than brisket. On the other hand, brisket is higher in Vitamin B12, iron, and monounsaturated fat. Brisket is also lower in cholesterol.

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 higher than in brisket. It has 192 calories per 100g, whereas brisket contains 155 per 100g.

Fats

Both steak types have almost an equal amount of fat. In particular, brisket contains 7.37g of total fats, while flank steak has 8.23g of fats.

Brisket has less saturated fat and 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 flank steak is higher: 79mg of cholesterol per 100g, while brisket has only 62g.

Protein

Flank steak is richer in protein than brisket, providing 27.66g of protein 100g, while brisket has 20g. However, these protein numbers are for 100g and can be changed depending on serving size.

Flank steak falls 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 calcium and zinc and less sodium than brisket.

On the other hand, brisket contains more iron.

Both steak types have equal magnesium, phosphorus, potassium, and copper.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +10.3%
Contains more Calcium +300%
Contains less Sodium -29.1%
Contains more Zinc +13.7%
Equal in Iron - 1.74
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Copper - 0.082
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 72% 17% 87% 30% 11% 118% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Iron +10.3%
Contains more Calcium +300%
Contains less Sodium -29.1%
Contains more Zinc +13.7%
Equal in Iron - 1.74
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Copper - 0.082

Vitamins

Brisket contains a significantly higher amount of Vitamin B2, Vitamin B1, and Vitamin B12.

Flank steak has more Vitamin E, Vitamin B3, Vitamin B6, Vitamin B5, and folate. Flank steak falls in the range of the top 18 % foods as a Vitamin B3 source.

Both lack Vitamin C, Vitamin D, and Vitamin A.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B12 +49.1%
Contains more Vitamin E +18.8%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +28.6%
Equal in Vitamin K - 1.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 25% 40% 74% 21% 97% 6% 304% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B12 +49.1%
Contains more Vitamin E +18.8%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +28.6%
Equal in Vitamin K - 1.4

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 flanks 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

  1. https://pubmed.ncbi.nlm.nih.gov/20374748/
  2. https://pubmed.ncbi.nlm.nih.gov/26643369/
  3. https://pubmed.ncbi.nlm.nih.gov/20089734/
  4. https://pubmed.ncbi.nlm.nih.gov/30229313/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 13, 2022

Infographic

Brisket vs Flank steak infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brisket Flank steak
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brisket Flank steak Opinion
Net carbs 0g 0g
Protein 20.72g 27.66g Flank steak
Fats 7.37g 8.23g Flank steak
Carbs 0g 0g
Calories 155kcal 192kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 5mg 20mg Flank steak
Iron 1.92mg 1.74mg Brisket
Magnesium 23mg 23mg
Phosphorus 201mg 210mg Flank steak
Potassium 330mg 339mg Flank steak
Sodium 79mg 56mg Flank steak
Zinc 4.31mg 4.9mg Flank steak
Copper 0.08mg 0.082mg Flank steak
Vitamin A 0IU 0IU
Vitamin E 0.32mg 0.38mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.1mg 0.075mg Brisket
Vitamin B2 0.17mg 0.133mg Brisket
Vitamin B3 3.94mg 7.363mg Flank steak
Vitamin B5 0.35mg 0.545mg Flank steak
Vitamin B6 0.42mg 0.579mg Flank steak
Folate 7µg 9µg Flank steak
Vitamin B12 2.43µg 1.63µg Brisket
Vitamin K 1.3µg 1.4µg Flank steak
Tryptophan 0.232mg 0.182mg Brisket
Threonine 0.905mg 1.105mg Flank steak
Isoleucine 0.931mg 1.259mg Flank steak
Leucine 1.637mg 2.201mg Flank steak
Lysine 1.724mg 2.338mg Flank steak
Methionine 0.53mg 0.72mg Flank steak
Phenylalanine 0.809mg 1.093mg Flank steak
Valine 1.008mg 1.372mg Flank steak
Histidine 0.709mg 0.883mg Flank steak
Cholesterol 62mg 79mg Brisket
Trans Fat g g
Saturated Fat 2.59g 3.395g Brisket
Monounsaturated Fat 3.46g 3.317g Brisket
Polyunsaturated fat 0.23g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brisket Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Brisket
48
Flank steak
Mineral Summary Score
45
Brisket
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
124%
Brisket
166%
Flank steak
Carbohydrates
0%
Brisket
0%
Flank steak
Fats
34%
Brisket
38%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 23mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Cholesterol?
Brisket
Brisket is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Brisket
Brisket is lower in Saturated Fat (difference - 0.805g)
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.

  1. Brisket - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/nutrients
  2. 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.

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