Chorizo vs. Salami — Health Impact and Nutrition Comparison

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.

Chorizo

4

:

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

Chorizo

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

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.

Chorizo

4

:

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

Chorizo

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

Glycemic Index

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

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 both are good sources of protein (21g-24 per 100g). Protein is an essential nutrient that may help to develop and repair strong muscles; also, it may help to reduce the loss of muscle mass that usually occurs with age [2]. In addition, protein is an important food group to keep you full for longer, increasing satiety in weightloss diets [7].

Cardiovascular Health

The daily sodium recommendation for adults is 2.3 g. In general, too much sodium can be harmful to your health. Sodium consumption can increase the risk of high blood pressure, which is a significant cause of heart disease [3].

Furthermore, red meat contains saturated fats, which can clog arteries. Both chorizo and salami contain a lot of sodium and saturated fat [4].

With these facts in mind, try to limit the consumption of these sausages.

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].