Chorizo vs Italian sausage - In-Depth Nutrition Comparison

Macronutrients

Italian sausage is higher in water, so chorizo may seem to have a more solid texture. Chorizo is higher in fats and protein. Please, check the infographic below and read the more detailed information in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Italian sausage raw

1

Protein: 14.25 g

Fats: 31.33 g

Carbs: 0.65 g

Water: 51.08 g

Other: 2.69 g

Chorizo

4

Protein: 24.1 g

Fats: 38.27 g

Carbs: 1.86 g

Water: 31.85 g

Other: 3.92 g

Contains more WaterWater

+60.4%

Contains more ProteinProtein	+69.1%
Contains more FatsFats	+22.2%
Contains more CarbsCarbs	+186.2%
Contains more OtherOther	+45.7%

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.

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.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Italian sausage raw

2

Saturated fat: Sat. Fat 11.27 g

Monounsaturated fat: Mono. Fat 14.34 g

Polyunsaturated fat: Poly. Fat 4.03 g

Chorizo

1

Saturated fat: Sat. Fat 14.38 g

Monounsaturated fat: Mono. Fat 18.4 g

Polyunsaturated fat: Poly. Fat 3.46 g

Contains less Sat. FatSaturated fat	-21.6%
Contains more Poly. FatPolyunsaturated fat	+16.5%

Contains more Mono. FatMonounsaturated fat

+28.3%

Protein

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

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 note: 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Italian sausage raw

4

100 g 300 g 1 link, 5/lb - 91g1 link, 4/lb - 113g

Chorizo

4

100 g 300 g 1 oz - 28.35g

Contains more CalciumCalcium	+125%
Contains less SodiumSodium	-40.8%
Contains more ManganeseManganese	+45%
Contains more SeleniumSelenium	+17.5%

Contains more MagnesiumMagnesium	+28.6%
Contains more PotassiumPotassium	+57.3%
Contains more IronIron	+34.7%
Contains more ZincZinc	+90.5%

~equal in Copper ~0.08mg

~equal in Phosphorus ~150mg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Italian sausage raw

2

100 g 300 g 1 link, 5/lb - 91g1 link, 4/lb - 113g

Chorizo

10

100 g 300 g 1 oz - 28.35g

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+300%

Contains more Vitamin B1Vitamin B1	+10.9%
Contains more Vitamin B2Vitamin B2	+78.6%
Contains more Vitamin B3Vitamin B3	+57.9%
Contains more Vitamin B5Vitamin B5	+119.6%
Contains more Vitamin B6Vitamin B6	+76.7%
Contains more Vitamin B12Vitamin B12	+119.8%

~equal in Vitamin A ~0µg

Glycemic Index

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

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Chorizo tends to have a higher fat content due to its pork base and the addition of spices and flavorings. Higher consumption of saturated fats is associated with an increased risk of heart disease [2].

Italian sausage may have a lower fat content depending on the specific recipe and preparation method, which could potentially make it a slightly better choice for cardiovascular health.

Both chorizo and Italian sausage can contain significant amounts of sodium, which is a concern for cardiovascular health. High sodium intake is associated with high blood pressure and an increased risk of heart disease [3].

Choosing low-sodium versions or moderating portion sizes can help mitigate the impact of sodium content. It should be noted that the recommended daily sodium intake for adults is 2.3 g.

Both chorizo and Italian sausage can be prepared in various ways, including grilling, frying, or baking. Cooking methods that minimize added fats, such as grilling or baking, can help reduce the overall calorie and fat content of the dish, potentially making it more heart-healthy.

In summary, while both chorizo and Italian sausage can be enjoyed as part of a balanced diet, it's essential to be mindful of portion sizes and preparation methods to minimize their impact on cardiovascular health. Choosing leaner cuts, moderating portion sizes, and incorporating plenty of fruits and vegetables can help mitigate the potential negative effects of these delicious sausages on heart health.

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].