Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chorizo vs. Salami — Health Impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 29, 2024
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Chorizo
vs
Salami

Summary

Chorizo has more Vitamin B1, Vitamin B12, and Vitamin B6, potassium, zinc, less sodium, and fewer sugars and cholesterol. On the other hand, salami is richer in manganese, copper, phosphorus, and Vitamin B3. It contains less saturated fat than chorizo.

Introduction

Chorizo and salami are one of the most commonly used types of sausages around the world. They are considered processed meat, and we will discuss their side effects in the health section. However, these cured meats are widely used. 

In this article, we will compare chorizo and salami to one another according to some general differences, nutritional content, and health impacts.

What’s The Actual Difference?

Chorizo and salamis have a lot in common, but they also have many differences.

Salami and chorizo are cured meats; however, chorizo is a Spanish cured and smoked pork or beef sausage, whereas salamis can be made using beef, lamb, duck, and even horse.

Salami is mixed with yeast and bacteria to start the fermentation process.

These both also have different seasonings. Chorizo usually is seasoned with chili pepper, garlic, paprika, oregano, and salt, while salamis’ seasoning includes fennel, garlic, mace, black pepper, and even wine and cinnamon.

Uses

Chorizo and salami can be used in a sandwich, pizzas, grilled, or fried. Chorizo can also be a partial replacement for ground beef or pork. Salami can be used in carbonara, salads, such as Chickpea Salad, etc.

Taste

The taste of salami and chorizo is different. Salami is a cured sausage with a spicy, sweet, and savory taste.

Chorizo's flavor is mild, with hints of smokiness and cumin, which comes with paprika and oregano.

Shelflife

Salami has a longer shelf life; even if cut, it can last for 40 days in a clean environment without refrigeration. It is better to store chorizo in the refrigerator after purchase or preparation: this will keep it fresh and ready to eat until its expiration date. Fresh chorizo can be kept in the fridge for seven days if properly stored.

You can read about salami vs. summer sausage in this article.

Nutrition

You can find the nutritional infographics at the bottom of this page that visually show the differences between salamis and chorizo. The food varieties used in this article are salami, made from beef and pork, and chorizo, made from pork and beef.

Fats

Chorizo contains more fats than salami. It has 38.27g of fat per 100g, while salami contains 25.9g of fat per 100g. In particular, salamis have less saturated fats, but chorizo has more mono- and polyunsaturated fats. Chorizo falls in the range of the top 4% of foods as a source of fat.

Protein

Both chorizo and salami contain almost equal amounts of protein. Chorizo provides 24.1g, and salami has 21.85 protein per 100g.

Cholesterol

Chorizo and salami have equal amounts of cholesterol: 89g per 100g. They both fall in the range of the top 16% of foods as a source of cholesterol. So if you have any cardiovascular issues, consume them in moderation.

Calories

The number of calories in chorizo is a bit higher than in salamis. It provides 455 calories per 100g, whereas salamis contain 336 calories per 100g. Both are considered high-calorie food.

Minerals

Salami has three times more copper and more calcium and phosphorus than chorizo.

On the other hand, chorizo contains more potassium, zinc, and less sodium.

Both have equal amounts of iron and magnesium.

Slightly notes: both sausages are high in sodium, so to avoid sodium's harmful effects on your health, consume them in moderation.

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.
:
6
Salami
Contains more Potassium +25.9%
Contains less Sodium -29%
Contains more Zinc +16.4%
Contains more Calcium +87.5%
Contains more Phosphorus +27.3%
Contains more Copper +346.3%
Contains more Manganese +2345%
Contains more Selenium +48.3%
Equal in Iron - 1.56
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 60% 13% 65% 36% 162% 93% 27% 6% 116%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Potassium +25.9%
Contains less Sodium -29%
Contains more Zinc +16.4%
Contains more Calcium +87.5%
Contains more Phosphorus +27.3%
Contains more Copper +346.3%
Contains more Manganese +2345%
Contains more Selenium +48.3%
Equal in Iron - 1.56
Equal in Magnesium - 19

Vitamins

Chorizo contains significantly higher Vitamin B12, Vitamin B1, Vitamin B6, and Vitamin D concentrations.

On the other hand, salami contains more Vitamin B2, Vitamin B3, Folate, and Vitamin K.

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.
:
5
Salami
Contains more Vitamin D +50%
Contains more Vitamin B1 +71.7%
Contains more Vitamin B6 +15.5%
Contains more Vitamin B12 +31.6%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +18%
Contains more Folate +50%
Contains more Vitamin K +100%
Equal in Vitamin E - 0.22
Equal in Vitamin B5 - 1.201
Equal in Choline - 93.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 45% 0% 158% 70% 97% 68% 123% 2% 251% 53% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 51% 8%
Contains more Vitamin D +50%
Contains more Vitamin B1 +71.7%
Contains more Vitamin B6 +15.5%
Contains more Vitamin B12 +31.6%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +18%
Contains more Folate +50%
Contains more Vitamin K +100%
Equal in Vitamin E - 0.22
Equal in Vitamin B5 - 1.201
Equal in Choline - 93.5

Glycemic Index

The glycemic index of salamis and chorizo is equal; it is 28. Both are considered low glycemic index food.

Health Benefits

Benefits of Eating Red Meat

All red meat types, including salamis and chorizos, are high in iron. Iron is an essential mineral required by our bodies 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 (1).

Other Health Benefits

Salami and chorizo provide several vital nutrients beneficial for the body. They are both good sources of protein (21g-24 per 100g). Protein is an essential nutrient that may help develop and repair strong muscles and reduce the loss of muscle mass that usually occurs with age (2). In addition, protein is an important food group that keeps you full for longer, increasing satiety in weight-loss diets (7).

Side Effects

Red meat is rich in vitamins and minerals; however, it is also rich in sodium and saturated fats. That means daily consumption of chorizos and salamis can harm your health.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

When comparing chorizo and salami in terms of their impact on cardiovascular risk, it's important to consider several factors:

Saturated Fat Content: Both chorizo and salami are high in saturated fats, which have been associated with an increased risk of cardiovascular disease when consumed in excess. These fats can raise LDL (“bad” cholesterol) levels, contributing to the buildup of plaque in the arteries (3).
Sodium Content: Processed meats like chorizo and salami are often high in sodium, which can increase blood pressure and strain the heart over time. High blood pressure is a risk factor for cardiovascular disease (4).
It should be noted that the daily sodium recommendation for adults is 2.3 g. 

Processing Methods: The way chorizo and salami are processed can affect their nutritional profiles. For example, some varieties of salami may contain fewer additives and preservatives compared to certain types of chorizo.

In general, consuming processed meats like chorizo and salami should be done in moderation as part of a balanced diet. Opting for leaner cuts of meat, reducing portion sizes, and choosing low-sodium varieties can help mitigate some of the cardiovascular risks associated with these foods. Additionally, incorporating more whole, plant-based foods into your diet can provide essential nutrients and fiber while reducing your reliance on processed meats.

Diabetes

Research shows the 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. One study indicates that women who eat red meat frequently have a nearly one-third higher risk of developing type-2 diabetes than women who eat less red meat (5).

Red Meat Allergy

Red meat allergy affects people of all ages and is classified as 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.

Hives, vomiting, stomach cramps, and, in rare cases, anaphylaxis are symptoms of a red meat allergy. These symptoms typically last between three and six hours after consuming red meat (6).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 29, 2024
Medically reviewed by Jack Yacoubian

Infographic

Chorizo vs Salami infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Salami
Contains more Protein +10.3%
Contains more Fats +47.8%
Contains more Carbs +29%
Contains more Water +41.9%
Contains more Other +18.9%
Equal in Protein - 21.85
24% 38% 2% 32% 4%
Protein: 24.1 g
Fats: 38.27 g
Carbs: 1.86 g
Water: 31.85 g
Other: 3.92 g
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more Protein +10.3%
Contains more Fats +47.8%
Contains more Carbs +29%
Contains more Water +41.9%
Contains more Other +18.9%
Equal in Protein - 21.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Salami
Contains more Monounsaturated Fat +65.4%
Contains more Polyunsaturated fat +36.8%
Contains less Saturated Fat -35.2%
40% 51% 10%
Saturated Fat: 14.38 g
Monounsaturated Fat: 18.4 g
Polyunsaturated fat: 3.46 g
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains more Monounsaturated Fat +65.4%
Contains more Polyunsaturated fat +36.8%
Contains less Saturated Fat -35.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chorizo Salami
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chorizo Salami Opinion
Net carbs 1.86g 2.4g Salami
Protein 24.1g 21.85g Chorizo
Fats 38.27g 25.9g Chorizo
Carbs 1.86g 2.4g Salami
Calories 455kcal 336kcal Chorizo
Sugar 0g 0.96g Chorizo
Calcium 8mg 15mg Salami
Iron 1.59mg 1.56mg Chorizo
Magnesium 18mg 19mg Salami
Phosphorus 150mg 191mg Salami
Potassium 398mg 316mg Chorizo
Sodium 1235mg 1740mg Chorizo
Zinc 3.41mg 2.93mg Chorizo
Copper 0.08mg 0.357mg Salami
Manganese 0.04mg 0.978mg Salami
Selenium 21.1µg 31.3µg Salami
Vitamin E 0.22mg 0.22mg
Vitamin D 61IU 41IU Chorizo
Vitamin D 1.5µg 1µg Chorizo
Vitamin B1 0.63mg 0.367mg Chorizo
Vitamin B2 0.3mg 0.357mg Salami
Vitamin B3 5.131mg 6.053mg Salami
Vitamin B5 1.12mg 1.201mg Salami
Vitamin B6 0.53mg 0.459mg Chorizo
Folate 2µg 3µg Salami
Vitamin B12 2µg 1.52µg Chorizo
Choline 96.7mg 93.5mg Chorizo
Vitamin K 1.6µg 3.2µg Salami
Tryptophan 0.278mg 0.114mg Chorizo
Threonine 1.473mg 0.521mg Chorizo
Isoleucine 2.206mg 0.675mg Chorizo
Leucine 1.708mg 0.929mg Chorizo
Lysine 2.414mg 1.107mg Chorizo
Methionine 0.47mg 0.301mg Chorizo
Phenylalanine 1.149mg 0.481mg Chorizo
Valine 0.914mg 0.668mg Chorizo
Histidine 0.721mg 0.359mg Chorizo
Cholesterol 88mg 89mg Chorizo
Trans Fat 0.586g Chorizo
Saturated Fat 14.38g 9.316g Salami
Monounsaturated Fat 18.4g 11.127g Chorizo
Polyunsaturated fat 3.46g 2.529g Chorizo
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chorizo Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Chorizo
58%
Salami
Minerals Daily Need Coverage Score
58%
Chorizo
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in Saturated Fat?
Salami
Salami is lower in Saturated Fat (difference - 5.064g)
Which food is lower in Sugar?
Chorizo
Chorizo is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Chorizo
Chorizo contains less Sodium (difference - 505mg)
Which food is lower in Cholesterol?
Chorizo
Chorizo is lower in Cholesterol (difference - 1mg)
Which food is cheaper?
Chorizo
Chorizo is cheaper (difference - $2.7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (28)
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

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. Chorizo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173859/nutrients
  2. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.