Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Italian sausage vs Salami - Health impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on October 05, 2021
Education: Nutrition & Microbiology at YSU
Italian sausage
vs
Salami

Summary

Salamis are relatively high in vitamins and minerals. They contain 17 times more manganese than Italian sausage. Also, they have more protein and carbs. On the other hand, Italian sausages have more Vitamin C, Folate, Vitamin B1, calcium, less sodium, lower sugar, and cholesterol.

Introduction

Salami and Italian sausages are often confused because these two types of meat have similar characteristics. However, they are not the same, and today we will compare them and highlight the main differences.

The article below points out the nutritional value of Italian sausage and salami, also their health impact. Italian sausages are a type of pork sausage, while salamis contain beef or pork. Salami is also native to Italy.

What’s The Actual Difference?

All sausages are meat products made from beef, pork, or chicken mixed with spices and salt. Italian sausages and salamis have a lot in common, but they also have many differences.

The most significant difference between Italian sausages and salamis is that Italian sausages are commonly called pork sausages. In contrast, salamis contain either beef or pork. Besides, Italian sausages are made using ground meat without curing, whereas salamis are cured sausages fermented and air-dried.

Taste

The taste of salami and Italian sausage is different. Salami is a cured sausage, so it has a more concentrated flavor due to the ingredients. While Italian sausages are often seasoned with fennel seeds, this gives them a unique flavor. It is possible to change the taste of sausage. You can make them spicy or soft depending on your preference, while you cannot change the taste of the salami.

Nutrition

The nutritional infographics at the bottom of this page visually show the differences between salamis and Italian sausages. The food varieties used in this article are salami made from beef and pork and Italian sausage made from pork.

Macronutrients

Salamis contain more fats, protein, and carbs.

Italian sausages have less cholesterol. Both products have no fiber.

Fats

Italian sausages contain more overall fats than salamis. In particular, salamis have less saturated fats, but Italian sausages have more mono- and polyunsaturated fats.

Calories

The number of calories in Italian sausages is a bit higher than in salamis. They contain 346 calories per 100g, whereas salamis contain 336 calories per 100g. It is important to note that these two are considered high-calorie food.

Minerals

Let’s have a look at the mineral content of these two products. Salami is relatively richer in minerals than Italian sausage. It has 17 times more manganese, three times more copper, more iron, potassium, magnesium, zinc, and phosphorus.

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

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
Contains more Calcium +20%
Contains less Sodium -58%
Contains more Iron +32.2%
Contains more Magnesium +35.7%
Contains more Phosphorus +34.5%
Contains more Potassium +24.9%
Contains more Zinc +63.7%
Contains more Copper +346.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 10% 61% 23% 96% 49% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 14% 82% 28% 227% 80% 119%
Contains more Calcium +20%
Contains less Sodium -58%
Contains more Iron +32.2%
Contains more Magnesium +35.7%
Contains more Phosphorus +34.5%
Contains more Potassium +24.9%
Contains more Zinc +63.7%
Contains more Copper +346.3%

Vitamins

Generally, salamis are relatively richer in vitamins. They contain significantly higher concentrations of Vitamin B2 and Vitamin B5. They are also high in Vitamin B3, Vitamin B12, and Vitamin B6. On the other hand, Italian sausages contain more Vitamin C, Folate, and Vitamin B6.

Salamis and Italian sausages lack Vitamin E, Vitamin A, and Vitamin D.

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
:
8
Salami
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.8%
Contains more Folate +166.7%
Contains more Vitamin B2 +112.5%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +53%
Contains more Vitamin B12 +67%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 142% 39% 61% 31% 70% 6% 114% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.8%
Contains more Folate +166.7%
Contains more Vitamin B2 +112.5%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +53%
Contains more Vitamin B12 +67%

Glycemic Index

The glycemic index of a food is a value that shows how quickly or slowly a food can cause an increase in blood glucose levels. The glycemic index of salamis and Italian sausages is equal; it is 28. Both sausages are considered low glycemic index food.

Acidity

The acidity level of salamis equals 10.4, while Italian sausages have an acidity level equal to 6.3. Both are acidic.

Health Benefits

Benefits of Eating Red Meat

Red meat is rich in iron, which is an essential mineral. Our bodies need iron to make hemoglobin and a protein in red blood cells. Red meat also is a good source of Vitamin B12 that helps to keep nerve and red blood cells healthy, and zinc, which keeps the immune system working correctly. In addition, red meat provides protein, which helps build healthy bones and muscles [1].

Other Health Benefits

Salamis and Italian sausages offer several essential nutrients beneficial for the body. They both are good sources of protein. 100 g of salami contains 21 g protein, 50% of the daily recommended intake for adults. Protein is a nutrient that helps to develop and repair strong muscles. Also, it may help to reduce the loss of muscle mass that often occurs with age [2].

Healthy Alternatives

There are healthier alternatives to these sausages, which are vegan. Vegan alternatives to salami are mainly done with vital wheat gluten. In this case, the levels of fat, cholesterol, and sodium are decreased. The manufacturers of vegan sausages and salami try to ensure these qualities meet the standards as much as possible. [3].

Ketogenic (Keto) Diet

It is recommended to eat high-fat and low-carb food during the Keto diet, including red meat, pork, and beef.

So, on a keto diet, you can consume salami and Italian sausage. Both sausages have low carbohydrate and glycemic content, and the macronutrients are mainly composed of proteins and lipids. [3]

Side Effects

Sausages overall are rich in several vitamins and minerals; however, they are also rich in sodium and saturated fats. That means daily consumption of Italian sausages and salamis can harm your health. In this section of the article, we will discuss the side effects of these products.

Weight Loss

Italian sausages and salamis are not recommended on weight-loss regimens, primarily because of their high fat and salt content.

Cardiovascular Health

The daily recommended consumption of sodium for adults is 2.3 g. Overall, too much sodium can be bad for your health. According to research, sodium intake can increase the risk of high blood pressure, which is a significant cause of heart disease [4].

Furthermore, red meat can be high in saturated fats that may clog arteries. Both Italian sausages and salamis are high in sodium and saturated fats [5].

With these facts in mind, try to control the amount of these sausages you consume.

Diabetes

According to studies, there is a link between eating red meat and type 2 diabetes. Red meat, mainly processed meats, contains high amounts of heme iron, which can increase your blood sugar level.

One study shows that women who often consume red meat have an almost one-third higher risk of developing type 2 diabetes than women who eat less red meat [6].

Cancer

The nitrates and nitrites present in processed meats play a role in inhibiting bacterial growth, which increases the shelf life of these foods. However, nitrates are converted to nitrites by anaerobic bacteria. Nitrite has carcinogenic properties that must be considered when consuming processed red meats such as salami and Italian sausages [7].

Red Meat Allergy

Red meat allergy is a common food allergy type that includes any age group. Those sensitive to cat serum albumin can have an allergic reaction to red meat that cross-reacts with albumin in pork. Also, people who are allergic to alpha-gal should avoid all meat types.

Symptoms of a red meat allergy include hives, vomiting and stomach cramps, and in rare cases, anaphylaxis. These symptoms usually last three to six hours after eating red meat [8].

References

  1. https://pubmed.ncbi.nlm.nih.gov/20374748/
  2. https://pubmed.ncbi.nlm.nih.gov/31322670/
  3. https://pubmed.ncbi.nlm.nih.gov/27128451/
  4. https://www.sciencedirect.com/science/article/abs/pii/S0033062006000831
  5. https://pubmed.ncbi.nlm.nih.gov/20089734/
  6. https://pubmed.ncbi.nlm.nih.gov/30229313/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139399/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6488443/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: October 05, 2021

Infographic

Italian sausage vs Salami infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Italian sausage Salami
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Italian sausage Salami Opinion
Net carbs 0.65g 2.4g Salami
Protein 14.25g 21.85g Salami
Fats 31.33g 25.9g Italian sausage
Carbs 0.65g 2.4g Salami
Calories 346kcal 336kcal Italian sausage
Starch g g
Fructose g 0g Salami
Sugar g 0.96g Italian sausage
Fiber 0g 0g
Calcium 18mg 15mg Italian sausage
Iron 1.18mg 1.56mg Salami
Magnesium 14mg 19mg Salami
Phosphorus 142mg 191mg Salami
Potassium 253mg 316mg Salami
Sodium 731mg 1740mg Italian sausage
Zinc 1.79mg 2.93mg Salami
Copper 0.08mg 0.357mg Salami
Vitamin A 0IU 0IU
Vitamin E mg 0.22mg Salami
Vitamin D IU 41IU Salami
Vitamin D µg 1µg Salami
Vitamin C 2mg 0mg Italian sausage
Vitamin B1 0.568mg 0.367mg Italian sausage
Vitamin B2 0.168mg 0.357mg Salami
Vitamin B3 3.25mg 6.053mg Salami
Vitamin B5 0.51mg 1.201mg Salami
Vitamin B6 0.3mg 0.459mg Salami
Folate 8µg 3µg Italian sausage
Vitamin B12 0.91µg 1.52µg Salami
Vitamin K µg 3.2µg Salami
Tryptophan 0.114mg 0.114mg
Threonine 0.563mg 0.521mg Italian sausage
Isoleucine 0.52mg 0.675mg Salami
Leucine 0.956mg 0.929mg Italian sausage
Lysine 1.083mg 1.107mg Salami
Methionine 0.346mg 0.301mg Italian sausage
Phenylalanine 0.477mg 0.481mg Salami
Valine 0.572mg 0.668mg Salami
Histidine 0.411mg 0.359mg Italian sausage
Cholesterol 76mg 89mg Italian sausage
Trans Fat g 0.586g Italian sausage
Saturated Fat 11.27g 9.316g Salami
Monounsaturated Fat 14.34g 11.127g Italian sausage
Polyunsaturated fat 4.03g 2.529g Italian sausage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian sausage Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Italian sausage
58
Salami
Mineral Summary Score
39
Italian sausage
77
Salami

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Italian sausage
131%
Salami
Carbohydrates
1%
Italian sausage
2%
Salami
Fats
145%
Italian sausage
120%
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 - 1.954g)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Sugar?
Italian sausage
Italian sausage is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Italian sausage
Italian sausage contains less Sodium (difference - 1009mg)
Which food is lower in Cholesterol?
Italian sausage
Italian sausage is lower in Cholesterol (difference - 13mg)
Which food is cheaper?
Italian sausage
Italian sausage is cheaper (difference - $0.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (28)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Italian sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/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.