Flank steak vs. Chuck steak — Health Impact and Nutrition Comparison

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Flank steak

2

Chuck steak

3

Contains more CalciumCalcium	+25%
Contains less SodiumSodium	-21.1%

Contains more IronIron	+40.8%
Contains more ZincZinc	+77.1%
Contains more ManganeseManganese	+33.3%

~equal in Magnesium ~22mg

~equal in Potassium ~325mg

~equal in Copper ~0.077mg

~equal in Phosphorus ~193mg

~equal in Selenium ~27.5µg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Flank steak

6

Chuck steak

6

Contains more Vitamin EVitamin E	+280%
Contains more Vitamin B1Vitamin B1	+13.6%
Contains more Vitamin B3Vitamin B3	+57.9%
Contains more Vitamin B6Vitamin B6	+55.2%
Contains more FolateFolate	+50%
Contains more CholineCholine	+33.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+43.6%
Contains more Vitamin B5Vitamin B5	+38%
Contains more Vitamin B12Vitamin B12	+85.9%
Contains more Vitamin KVitamin K	+14.3%

~equal in Vitamin C ~0mg

Glycemic Index

Both foods can be considered a 0 glycemic index.

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]․

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].