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Salami vs Chorizo - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 29, 2022
Education: Nutrition & Microbiology at YSU
Salami
vs
Chorizo

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

The article below points out chorizo and salami's nutritional value and health impact.

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.

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 salamis. 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salami
4
:
Contains more Calcium +87.5%
Contains more Phosphorus +27.3%
Contains more Copper +346.3%
Contains more Potassium +25.9%
Contains less Sodium -29%
Contains more Zinc +16.4%
Equal in Iron - 1.59
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 14% 82% 28% 227% 80% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 60% 13% 65% 36% 162% 93% 27%
Contains more Calcium +87.5%
Contains more Phosphorus +27.3%
Contains more Copper +346.3%
Contains more Potassium +25.9%
Contains less Sodium -29%
Contains more Zinc +16.4%
Equal in Iron - 1.59
Equal in Magnesium - 18

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.
Salamis and chorizo contain equal amounts of Vitamin E and Vitamin B5. Both have no Vitamin A and Vitamin C.

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
Salami
5
:
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +18%
Contains more Folate +50%
Contains more Vitamin K +100%
Contains more Vitamin D +50%
Contains more Vitamin B1 +71.7%
Contains more Vitamin B6 +15.5%
Contains more Vitamin B12 +31.6%
Equal in Vitamin E - 0.22
Equal in Vitamin B5 - 1.12
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%
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% 45% 0% 158% 70% 97% 68% 123% 2% 251% 4%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +18%
Contains more Folate +50%
Contains more Vitamin K +100%
Contains more Vitamin D +50%
Contains more Vitamin B1 +71.7%
Contains more Vitamin B6 +15.5%
Contains more Vitamin B12 +31.6%
Equal in Vitamin E - 0.22
Equal in Vitamin B5 - 1.12

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 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].

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

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].

References

  1. https://pubmed.ncbi.nlm.nih.gov/27744145/
  2. https://pubmed.ncbi.nlm.nih.gov/25757896/
  3. https://www.sciencedirect.com/science/article/abs/pii/S0033062006000831
  4. https://pubmed.ncbi.nlm.nih.gov/20089734/
  5. https://pubmed.ncbi.nlm.nih.gov/30229313/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6488443/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 29, 2022

Infographic

Salami vs Chorizo 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.
Salami Chorizo
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Chorizo
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
58
Salami
68
Chorizo
Mineral Summary Score
77
Salami
57
Chorizo

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
131%
Salami
145%
Chorizo
Carbohydrates
2%
Salami
2%
Chorizo
Fats
120%
Salami
177%
Chorizo

Comparison summary

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 minerals?
?
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.
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

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