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Chuck steak vs Flank steak - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on October 27, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Chuck steak
vs
Flank steak

Summary

Flank steak is richer in Vitamin B3, Vitamin B6, calcium, contains less sodium and saturated fats. On the other hand, chuck steak is higher in Vitamin B12, Zinc, iron, and monounsaturated fat.

Introduction

Traditional steaks are made from beef. Despite this, steaks can be made from a variety of different meats. We will discover the main differences between two widely used stake types: flank steak and chuck steak.

What's The Actual Difference?

Chuck steak is a tough cut frequently baked at high temperatures to ensure it cooks quickly while remaining moist. In contrast, flank is the leanest beef cut. It is an adaptable beef cut that can be grilled, roasted, or broiled.

A healthy serving of steak is approximately 3 ounces, whereas chuck steaks are frequently served at weights of 8 ounces and higher. Flank steak is typically 1 inch 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.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between flank steak and chuck steak.

Calories

The number of calories in chuck steak is higher than in flank steak. It has 277 calories per 100g, whereas flank steak contains 192 per 100g. The calories of chuck steak are higher due to its toughness and because flank steak is made from the cow's abdominal muscles.

Fats

Chuck steak has a two times higher fat content than flank steak.

In particular, it contains 19.64g of total fats, while flank steak has 8.23g of fats.

Chuck steak has more polyunsaturated fats, more saturated and monounsaturated fats.

Carbs

Flank steak and chuck steak have no carbs.

Cholesterol

Chuck steak and flank steak contain a high level of cholesterol. However, the cholesterol level of chuck steak is higher: it falls in the range of the top 17% of foods as a source of cholesterol. So, it is better to avoid both if you have any cardiovascular problems.

Protein

Flank steak is richer in protein than chuck steak. It provides 27.66g of protein 100g, while chuck steak has 24.98g. However, these numbers are for 100g and can be changed depending on serving size. As chuck steak's serving size is 226g, it provides more protein than the 85g serving size of flank steak.

Nevertheless, flank steak falls in the range of the top 8% of foods as a source of protein. Both foods are relatively high in tryptophan, threonine, isoleucine, phenylalanine, valine, histidine, lysine, and methionine.

But here come the differences: your daily protein need is about 0.8 g per kg of body weight. One serving size of chuck steak can cover the daily need for protein for a person who weighs 75 kg, whereas to cover your daily protein need, you should consume two serving sizes of flank steak.

Minerals

Flank steak has more calcium and less sodium than chuck steak.

On the other hand, chuck steak contains more zinc and iron. Chuck steak falls in the range of the top 11 % of foods as a source of zinc.

They both 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 +40.8%
Contains more Zinc +77.1%
Contains more Calcium +25%
Contains less Sodium -21.1%
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 5% 92% 16% 83% 29% 10% 237% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Iron +40.8%
Contains more Zinc +77.1%
Contains more Calcium +25%
Contains less Sodium -21.1%
Equal in Magnesium - 23
Equal in Phosphorus - 210
Equal in Potassium - 339
Equal in Copper - 0.082

Vitamins

Cluck steak contains a significantly higher amount of Vitamin A, Vitamin B2, Vitamin B12, and Vitamin K.

Flank steak has more Vitamin E, Vitamin B1, Vitamin B6, Vitamin B3, and folate. It falls in the range of the top 18 % of foods as a source of Vitamin B3.

Both lack Vitamin C.

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 A +∞%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B5 +38%
Contains more Vitamin B12 +85.9%
Contains more Vitamin K +14.3%
Contains more Vitamin E +280%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B6 +55.2%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 3% 0% 17% 45% 88% 46% 87% 5% 379% 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 A +∞%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B5 +38%
Contains more Vitamin B12 +85.9%
Contains more Vitamin K +14.3%
Contains more Vitamin E +280%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B6 +55.2%
Contains more Folate +50%

Glycemic Index

Both foods can be considered a 0 glycemic index.

Health Benefits

This section of the article will discover the health impact of chuck steak and flank steak, the benefits, and the downsides of their consumption.

Benefits of Eating Red Meat

Iron, an essential mineral, is abundant in red meat. Our bodies require iron to produce hemoglobin, a protein found in red blood cells.

Red meat is also high in Vitamin B12, which helps maintain the health of nerves and red blood cells, and zinc, which helps the immune system function properly. Furthermore, red meat contains protein, which aids in the development of strong bones and muscles.

Vitamin B3 has a lot of health benefits, such as preventing skin cancer, acne, and rosacea (a facial skin disorder characterized by redness). According to studies, Vitamin B3 can help protect and preserve beta cells, preventing or delaying the onset of type 1 diabetes in people at risk [1] [2] [3].

Ketogenic (Keto) Diet

It is recommended to eat high-fat and low-carb food such as red meat during the Keto diet.

So, you can consume red meat on a keto diet, particularly flank steak. It has low carbohydrate and glycemic content, and the macronutrients are mainly composed of proteins [2]․

Downsides and Risks

Cardiovascular Health

Red meat can be high in sodium. In particular, chuck steak contains 8.68mg sodium per 100g and 19.6mg per serving size. The daily recommended intake of sodium for adults is 2.3 g. Excess sodium can be harmful to your health. Sodium consumption, according to research, can increase the risk of high blood pressure, which is a significant cause of heart disease.

Besides, red meat contains saturated fats, which can clog arteries. With these facts in mind, try to control the amount of red meat you consume to avoid cardiovascular problems [4].

Diabetes

Research suggests a link between eating red meat and type 2 diabetes. Red meat, mainly processed meats, contains high levels of heme iron, which can raise blood sugar levels.

According to one study, 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 [5].

Red Meat Allergy

Red meat allergy is a common food allergy. Those allergic to cat serum albumin may experience an allergic reaction to red meat, which cross-reacts with albumin found in pork. Symptoms of a red meat allergy can include hives, vomiting, stomach cramps [6].

References

  1. https://pubmed.ncbi.nlm.nih.gov/20374748/
  2. https://pubmed.ncbi.nlm.nih.gov/26643369/
  3. https://pubmed.ncbi.nlm.nih.gov/22658075/
  4. https://pubmed.ncbi.nlm.nih.gov/20089734/
  5. https://pubmed.ncbi.nlm.nih.gov/30229313/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6488443/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: October 27, 2022
Medically reviewed by Igor Bussel

Infographic

Chuck steak 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.
Chuck steak Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chuck steak Flank steak Opinion
Net carbs 0g 0g
Protein 24.98g 27.66g Flank steak
Fats 19.64g 8.23g Chuck steak
Carbs 0g 0g
Calories 277kcal 192kcal Chuck steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 16mg 20mg Flank steak
Iron 2.45mg 1.74mg Chuck steak
Magnesium 22mg 23mg Flank steak
Phosphorus 193mg 210mg Flank steak
Potassium 325mg 339mg Flank steak
Sodium 71mg 56mg Flank steak
Zinc 8.68mg 4.9mg Chuck steak
Copper 0.077mg 0.082mg Flank steak
Vitamin A 25IU 0IU Chuck steak
Vitamin E 0.1mg 0.38mg Flank steak
Vitamin D 5IU IU Chuck steak
Vitamin D 0.1µg µg Chuck steak
Vitamin C 0mg 0mg
Vitamin B1 0.066mg 0.075mg Flank steak
Vitamin B2 0.191mg 0.133mg Chuck steak
Vitamin B3 4.663mg 7.363mg Flank steak
Vitamin B5 0.752mg 0.545mg Chuck steak
Vitamin B6 0.373mg 0.579mg Flank steak
Folate 6µg 9µg Flank steak
Vitamin B12 3.03µg 1.63µg Chuck steak
Vitamin K 1.6µg 1.4µg Chuck steak
Tryptophan 0.281mg 0.182mg Chuck steak
Threonine 1.099mg 1.105mg Flank steak
Isoleucine 1.062mg 1.259mg Flank steak
Leucine 2.009mg 2.201mg Flank steak
Lysine 2.184mg 2.338mg Flank steak
Methionine 0.709mg 0.72mg Flank steak
Phenylalanine 0.951mg 1.093mg Flank steak
Valine 1.129mg 1.372mg Flank steak
Histidine 0.809mg 0.883mg Flank steak
Cholesterol 87mg 79mg Flank steak
Trans Fat 1.287g g Flank steak
Saturated Fat 8.66g 3.395g Flank steak
Monounsaturated Fat 9.457g 3.317g Chuck steak
Polyunsaturated fat 0.81g 0.322g Chuck steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chuck steak 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
56
Chuck steak
48
Flank steak
Mineral Summary Score
62
Chuck steak
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
150%
Chuck steak
166%
Flank steak
Carbohydrates
0%
Chuck steak
0%
Flank steak
Fats
91%
Chuck steak
38%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 5.265g)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2)
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 minerals?
?
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.
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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.