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  6. Brisket vs. Flank steak

Brisket vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between brisket and flank steak

  • Brisket is richer in vitamin B12, zinc, iron, and monounsaturated fat, yet flank steak is richer in vitamin B6 and vitamin B3.
  • Daily need coverage for vitamin B6 for flank steak is 23% higher.
  • Brisket contains 2 times more monounsaturated fat than flank steak. Brisket contains 7.934g of monounsaturated fat, while flank steak contains 3.317g.
  • Flank steak contains less saturated fat.

Food types used in this article are Beef, brisket, flat half, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, braised and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Brisket vs Flank steak infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 10% 15% 39% 77% 34% 65% 265% 4.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 7.6% 19% 31% 138% 33% 134% 204% 3.5% 6.8%
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 D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.545mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Brisket Flank steak DV% diff.
Vitamin B6 0.282mg 0.579mg 23%
Vitamin B3 4.087mg 7.363mg 20%
Vitamin B12 2.12µg 1.63µg 20%
Saturated fat 7.305g 3.395g 18%
Fats 18.42g 8.23g 16%
Zinc 6.69mg 4.9mg 16%
Monounsaturated fat 7.934g 3.317g 12%
Cholesterol 106mg 79mg 9%
Iron 2.43mg 1.74mg 9%
Calories 289kcal 192kcal 5%
Phosphorus 175mg 210mg 5%
Selenium 27.1µg 29.4µg 4%
Potassium 232mg 339mg 3%
Vitamin B2 0.171mg 0.133mg 3%
Protein 28.82g 27.66g 2%
Copper 0.1mg 0.082mg 2%
Polyunsaturated fat 0.681g 0.322g 2%
Magnesium 19mg 23mg 1%
Vitamin E 0.51mg 0.38mg 1%
Vitamin B1 0.059mg 0.075mg 1%
Choline 109.8mg 105.4mg 1%
Protein per 100 calories 10g 14g N/A
Calories per 10 g protein 100kcal 69kcal N/A
Weight per 100 calories 35g 52g N/A
Unsaturated / Saturated Fat ratio 1.2 1.1 N/A
Calcium 16mg 20mg 0%
Sodium 48mg 56mg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin B5 0.568mg 0.545mg 0%
Vitamin K 1.8µg 1.4µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.181mg 0.182mg 0%
Threonine 1.101mg 1.105mg 0%
Isoleucine 1.253mg 1.259mg 0%
Leucine 2.192mg 2.201mg 0%
Lysine 2.328mg 2.338mg 0%
Methionine 0.717mg 0.72mg 0%
Phenylalanine 1.088mg 1.093mg 0%
Valine 1.367mg 1.372mg 0%
Histidine 0.879mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +123.8%
Contains more OtherOther +∞%
Contains more WaterWater +22.3%
~equal in Protein ~27.66g
~equal in Carbs ~0g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +139.2%
Contains more Poly. FatPolyunsaturated fat +111.5%
Contains less Sat. FatSaturated fat -53.5%

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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. 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.