Flank steak vs Brisket — Health and Nutrition Comparison

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

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.

Brisket

4

100 g 300 g 3 oz - 85g

Flank steak

4

100 g 300 g 3 oz - 85g

Contains more IronIron	+39.7%
Contains more CopperCopper	+22%
Contains more ZincZinc	+36.5%
Contains less SodiumSodium	-14.3%

Contains more MagnesiumMagnesium	+21.1%
Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+46.1%
Contains more PhosphorusPhosphorus	+20%

~equal in Manganese ~0.009mg

~equal in Selenium ~29.4µg

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

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.

Brisket

4

100 g 300 g 3 oz - 85g

Flank steak

3

100 g 300 g 3 oz - 85g

Contains more Vitamin EVitamin E	+34.2%
Contains more Vitamin B2Vitamin B2	+28.6%
Contains more Vitamin B12Vitamin B12	+30.1%
Contains more Vitamin KVitamin K	+28.6%

Contains more Vitamin B1Vitamin B1	+27.1%
Contains more Vitamin B3Vitamin B3	+80.2%
Contains more Vitamin B6Vitamin B6	+105.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.545mg

~equal in Folate ~9µg

~equal in Choline ~105.4mg

Glycemic Index

Both steak types can be considered a 0 glycemic index.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

When comparing flank steak and brisket in terms of their impact on cardiovascular disease (CVD), it's important to consider several factors, including fat content and type of fat. 

Flank steak is a lean cut of beef that typically contains less fat than brisket. The fat in flank steak is mainly saturated fat but in lower amounts than brisket. 

High intake of saturated fats is linked to increased levels of LDL ("bad" cholesterol), which can contribute to the development of atherosclerosis and increase the risk of CVD (3). 

Additionally, higher fat cuts of meat like brisket are more calorie-dense, which can contribute to weight gain if consumed in large quantities, another risk factor for CVD. It's important to note that grilling or broiling flank steak without adding excessive fats can be healthier compared to slow-cooking brisket with added sauces. 

On the whole, flank steak is generally a better option for those concerned about cardiovascular health due to its lower fat content. However, portion control and preparation methods are crucial in managing CVD risk for both types of meat.

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).