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Brisket vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between brisket and steak

  • Brisket has less vitamin B6, vitamin B2, selenium, vitamin B3, and monounsaturated fat than steak.
  • Steak covers your daily need for vitamin B6, 17% more than brisket.

These are the specific foods used in this comparison Beef, brisket, flat half, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, braised and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Brisket vs Steak infographic
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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 14% 4.8% 20% 91% 33% 182% 75% 6.3% 1.3% 148%
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +17.6%
Contains less SodiumSodium -17.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +20.3%
Contains more SeleniumSelenium +17.3%
~equal in Iron ~2.4mg
~equal in Zinc ~6.34mg
~equal in Phosphorus ~163mg

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% 10% 0% 15% 39% 77% 34% 65% 265% 4.5% 6.8% 60%
Steak
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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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B2Vitamin B2 +76%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B6Vitamin B6 +77.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~2.2µg

All nutrients comparison - raw data values

Nutrient Brisket Steak DV% diff.
Choline 109.8mg 20%
Vitamin B6 0.282mg 0.5mg 17%
Vitamin B5 0.568mg 11%
Vitamin B2 0.171mg 0.301mg 10%
Cholesterol 106mg 78mg 9%
Selenium 27.1µg 31.8µg 9%
Protein 28.82g 24.85g 8%
Vitamin B3 4.087mg 5.149mg 7%
Saturated fat 7.305g 8.443g 5%
Monounsaturated fat 7.934g 9.171g 3%
Zinc 6.69mg 6.34mg 3%
Vitamin E 0.51mg 3%
Vitamin B12 2.12µg 2.2µg 3%
Copper 0.1mg 0.085mg 2%
Phosphorus 175mg 163mg 2%
Folate 9µg 6µg 1%
Polyunsaturated fat 0.681g 0.896g 1%
Calories 289kcal 271kcal 1%
Vitamin B1 0.059mg 0.074mg 1%
Vitamin D 0.1µg 1%
Vitamin A 0µg 7µg 1%
Potassium 232mg 279mg 1%
Magnesium 19mg 23mg 1%
Vitamin D 6IU 1%
Fats 18.42g 19.02g 1%
Calcium 16mg 12mg 0%
Iron 2.43mg 2.4mg 0%
Sodium 48mg 58mg 0%
Manganese 0.01mg 0%
Vitamin K 1.8µg 1.6µg 0%
Tryptophan 0.181mg 0.278mg 0%
Threonine 1.101mg 1.171mg 0%
Isoleucine 1.253mg 1.157mg 0%
Leucine 2.192mg 2.142mg 0%
Lysine 2.328mg 2.38mg 0%
Methionine 0.717mg 0.672mg 0%
Phenylalanine 1.088mg 0.997mg 0%
Valine 1.367mg 1.242mg 0%
Histidine 0.879mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 18% 52%
Protein: 28.82 g
Fats: 18.42 g
Carbs: 0 g
Water: 52.48 g
Other: 0.28 g
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +16%
Contains more OtherOther +92.9%
~equal in Fats ~19.02g
~equal in Carbs ~0g
~equal in Water ~55.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.305 g
Monounsaturated fat: Mono. Fat 7.934 g
Polyunsaturated fat: Poly. Fat 0.681 g
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +15.6%
Contains more Poly. FatPolyunsaturated fat +31.6%

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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. Brisket - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169488/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.