Flank steak and brisket: two popular cuts of beef, each with its own unique flavor and best cooking method. But which one is better for you?
These days, more and more people want to know the nutritional breakdown of what they eat so they can make informed choices. So, let’s take a closer look at the nutritional profiles of flank steak versus brisket.
This article provides a detailed comparison of these two cuts, exploring their health impacts and helping you decide which one best fits your dietary needs and goals.
What are flank steak and brisket?
Flank steak is a lean cut of beef that comes from the cow’s abdominal muscles. It’s a flat piece of meat with a noticeable grain running through it.
Brisket, on the other hand, comes from the breast or lower chest and tends to be a tougher cut. It’s got a lot of connective tissue, so it needs to be cooked low and slow.
Flank steak is great grilled or pan-seared. Brisket shines when it’s smoked or braised.
Nutritional Comparison: A Detailed Breakdown
If you’re watching what you eat, you might be interested in the nutritional profiles of flank steak and brisket. Here’s a breakdown per 100g serving:
Macronutrient Profile
- Calories: Flank steak comes in at 192 calories, while brisket is more calorie-dense at 289.
- Fat Content: Flank steak has 8.23g of total fat, including 3.395g of saturated fat and 3.317g of monounsaturated fat. Brisket packs a bigger punch with 18.42g of total fat, 7.305g of saturated fat, and 7.934g of monounsaturated fat.
- Protein: Both cuts are excellent sources of protein, containing all the essential amino acids like tryptophan, threonine, isoleucine, phenylalanine, valine, histidine, and lysine.
- Carbohydrates: Both flank steak and brisket are very low in carbohydrates.
Vitamins and Minerals
- Vitamin B12: Flank steak boasts 2.12µg of Vitamin B12, slightly edging out brisket’s 1.63µg.
- Other Vitamins: Brisket generally contains higher levels of Vitamins B2, E, and K compared to flank steak.
- Iron, Zinc, and Copper: Brisket is a richer source of these essential minerals.
Cholesterol
- Flank steak contains 79mg of cholesterol per 100g, while brisket has 106mg per 100g.
What are the health implications of eating flank steak and brisket?
Both flank steak and brisket are red meats, and red meat consumption has been linked to some health concerns. Here’s what to keep in mind:
Cardiovascular health
Both flank steak and brisket contain saturated fat and cholesterol. Eating too much saturated fat can raise your LDL cholesterol levels, which increases your risk of cardiovascular disease (CVD).
Because flank steak has less fat than brisket, it may be a slightly better choice for your heart. But portion control is key with both cuts.
Diabetes risk
Some studies have found a link between eating red meat and an increased risk of developing type 2 diabetes. One study showed that women who ate red meat frequently were at greater risk.
Again, portion size and how you prepare the meat can make a big difference.
Other considerations
Red meat is a source of heme iron, which is more easily absorbed than non-heme iron from plant-based foods. However, too much heme iron has been linked to some health problems.
Keep in mind that processed meats, like bacon and sausage, often contain more sodium and preservatives than fresh cuts of meat. It’s best to limit your intake of these products.
How do preparation and cooking methods affect nutritional value?
The way you cook flank steak or brisket can change their nutritional content. For example, grilling flank steak without butter or oil is a pretty healthy way to prepare it. But slow-cooking brisket with sugary sauces can really pump up the fat and sodium.
Here are some tips for healthier cooking:
- Trim off any extra fat before you start.
- Use lean marinades with herbs and spices.
- Don’t add too much salt or sugar.
- Grilling, baking, and broiling are usually better than frying.
And no matter how you cook it, pay attention to serving sizes!
Frequently Asked Questions
Is skirt steak the same as brisket?
No, skirt steak and brisket are not the same. They come from completely different parts of the cow and have distinct characteristics. Skirt steak is a thin, flavorful cut from the diaphragm muscles, known for its loose texture and quick cooking time. Brisket, on the other hand, is a tough cut from the breast section that requires slow cooking to become tender.
Is brisket similar to flank steak?
While both brisket and flank steak are beef cuts, they have notable differences. Brisket is a large, tough cut with a significant amount of connective tissue, requiring low and slow cooking methods like smoking or braising to break down the tissue and achieve tenderness. Flank steak is a leaner, thinner cut that can be cooked quickly over high heat, such as grilling or pan-searing. They also come from different areas of the cow – brisket from the breast and flank from the abdominal muscles.
The Bottom Line
Flank steak is leaner than brisket, with fewer calories and less fat per serving. Brisket, on the other hand, contains higher concentrations of some vitamins and minerals.
When deciding between flank steak and brisket, consider your personal health goals and dietary needs. For example, if you’re watching your weight, flank steak may be the better option.
Regardless of which cut you choose, remember to practice portion control, use healthy cooking methods, and eat a balanced diet for best results.