Chorizo vs Italian sausage - In-Depth Nutrition Comparison

Summary

Italian sausage is higher in selenium, and has low sugar, sodium and saturated fat content. On the other hand, chorizo is higher in Vitamin B12, Vitamin B6, zinc, Vitamin B5, Vitamin B3, Vitamin B2, and Vitamin B1, and has lower glycemic index.

Introduction

Տoday, we will compare Italian sausages and chorizo and highlight the main differences focusing on nutritional values.

What's The Actual Difference?

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

Italian sausages can be cured or uncured and consist of at least 85% of pork meat. Chorizo is cured meat; it is a Spanish cured and smoked pork or beef sausage.

Italian sausages and chorizo also have different seasonings. Chorizo usually is seasoned with chili pepper, paprika, oregano, and salt, while Italia sausages are seasoned with fennel, onions, garlic, and corn syrup.

Production

One of the essential steps in making good sausages is weighing the meat and spice ingredients. Salt is essential for making the meat easier to handle and taste good.

Chorizo meat is typically crushed, salted, spice-seasoned, and pressed into the intestines in the shape of a shell before being hung in a meat cellar to keep it cool.

Nutrition

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

Fats

Chorizo contains more fats than Italian sausages. It has 38.27g of fat per 100g, while Italian sausage contains 31g of fat per 100g. In particular, Italian sausages have less saturated fats, but chorizo has more mono- and polyunsaturated fats. Chorizo, in addition, falls in the range of the top 4% of foods as a source of fat.

Protein

Chorizo contains more protein than Italian sausages. Chorizo provides 24.1g, whereas Italian sausages have 14.25 protein per 100g.

Cholesterol

Chorizo and Italian sausages are high in cholesterol. Chorizo provides 89mg per 100g, while Italian sausages have 76mg of cholesterol. Chorizo falls in the range of the top 16% of foods as a source of cholesterol. So if you have any cardiovascular issues, consume it in moderation.

Calories

Both Italian sausages and chorizo are considered high-calorie food. The number of calories in chorizo is higher than in Italian sausages. It provides 455 calories per 100g, whereas Italian sausage contains 346 calories per 100g.

Minerals

Chorizo contains more potassium, zinc, magnesium, and iron than Italian sausages.

On the other hand, Italian sausages have more calcium and less sodium.

Both have equal amounts of phosphorus and copper.

Slightly notes: chorizos 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" chart below show how much of the daily needs can be covered by 300 grams of the food

Italian sausage raw

2

:

5

Chorizo

Contains more Calcium +125%

Contains less Sodium -40.8%

Contains more Iron +34.7%

Contains more Magnesium +28.6%

Contains more Potassium +57.3%

Contains more Zinc +90.5%

Equal in Phosphorus - 150

Equal in Copper - 0.08

Italian sausage raw

Chorizo

Contains more Calcium +125%

Contains less Sodium -40.8%

Contains more Iron +34.7%

Contains more Magnesium +28.6%

Contains more Potassium +57.3%

Contains more Zinc +90.5%

Equal in Phosphorus - 150

Equal in Copper - 0.08

Vitamins

Chorizo contains significantly higher Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, and Vitamin B12 concentrations.

Besides, chorizo falls in the range of the top 14% of foods as a source of Vitamin B1.

On the other hand, chorizo contains more Vitamin C and folate.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Italian sausage raw

2

:

9

Chorizo

Contains more Vitamin C +∞%

Contains more Folate +300%

Contains more Vitamin B1 +10.9%

Contains more Vitamin B2 +78.6%

Contains more Vitamin B3 +57.9%

Contains more Vitamin B5 +119.6%

Contains more Vitamin B6 +76.7%

Contains more Vitamin B12 +119.8%

Italian sausage raw

Chorizo

Contains more Vitamin C +∞%

Contains more Folate +300%

Contains more Vitamin B1 +10.9%

Contains more Vitamin B2 +78.6%

Contains more Vitamin B3 +57.9%

Contains more Vitamin B5 +119.6%

Contains more Vitamin B6 +76.7%

Contains more Vitamin B12 +119.8%

Glycemic Index

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

Health BenefitsBenefits of Eating Red Meat

Iron is a mineral that our bodies require to produce hemoglobin, a protein found in red blood cells. Iron is abundant in all types of red meat, including Italian sausages and chorizo. Red meat is also high in Vitamin B12, which helps keep nerves and red blood cells healthy, and zinc, which aids immune system function [1].

Side Effects

Red meat contains high amounts of vitamins and minerals; however, it is also rich in sodium and saturated fats.

Cardiovascular Health

Too much sodium consumption can be harmful to your health. The daily sodium recommended intake for adults is 2.3 g. Sodium can increase the risk of high blood pressure, which is a significant cause of heart disease [2].

Furthermore, red meat contains saturated fats, which can clog arteries. Compared to Italian sausages, chorizo has a lot of sodium and saturated fat [3].

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

Diabetes

According to research, there is a link between eating red meat and developing type 2 diabetes. Red meat, mainly processed meats, is high in heme iron, raising blood sugar levels. According to one study, women who consume red meat frequently have a nearly one-third higher risk of developing type 2 diabetes than women who consume less red meat [4].

Red Meat Allergy

Red meat allergy is a typical food allergy that affects people of all ages. Those allergic to cat serum albumin may develop an allergy to red meat, which cross-reacts with albumin found in pork.

A red meat allergy causes hives, vomiting, stomach cramps, and, in rare cases, anaphylaxis. These symptoms usually last three to six hours after eating red meat [5].

Herb Allergy

Fennel seed, used to flavor Italian sausages, can cause an allergic reaction. Allergies to spices and herbs are typically characterized by local reactions in the mouth, resulting in itchy mucous membranes and swelling of the lips and tongue. Dizziness, hives, and throat swelling are common symptoms [6].

References

1. https://pubmed.ncbi.nlm.nih.gov/27744145/
2. https://www.sciencedirect.com/science/article/abs/pii/S0033062006000831
3. https://pubmed.ncbi.nlm.nih.gov/20089734/
4. https://pubmed.ncbi.nlm.nih.gov/30229313/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6488443/
6. https://pubmed.ncbi.nlm.nih.gov/18873139/