Salami vs. Chorizo — 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.

Salami

5

Chorizo

3

Contains more CalciumCalcium	+87.5%
Contains more CopperCopper	+346.3%
Contains more PhosphorusPhosphorus	+27.3%
Contains more ManganeseManganese	+2345%
Contains more SeleniumSelenium	+48.3%

Contains more PotassiumPotassium	+25.9%
Contains more ZincZinc	+16.4%
Contains less SodiumSodium	-29%

~equal in Magnesium ~18mg

~equal in Iron ~1.59mg

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.

Salami

4

Chorizo

4

Contains more Vitamin B2Vitamin B2	+19%
Contains more Vitamin B3Vitamin B3	+18%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+50%

Contains more Vitamin DVitamin D	+50%
Contains more Vitamin B1Vitamin B1	+71.7%
Contains more Vitamin B6Vitamin B6	+15.5%
Contains more Vitamin B12Vitamin B12	+31.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin E ~0.22mg

~equal in Vitamin B5 ~1.12mg

~equal in Choline ~96.7mg

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

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

When comparing chorizo and salami in terms of their impact on cardiovascular risk, it's important to consider several factors:

Saturated Fat Content: Both chorizo and salami are high in saturated fats, which have been associated with an increased risk of cardiovascular disease when consumed in excess. These fats can raise LDL (“bad” cholesterol) levels, contributing to the buildup of plaque in the arteries (3).
Sodium Content: Processed meats like chorizo and salami are often high in sodium, which can increase blood pressure and strain the heart over time. High blood pressure is a risk factor for cardiovascular disease (4).
It should be noted that the daily sodium recommendation for adults is 2.3 g. 

Processing Methods: The way chorizo and salami are processed can affect their nutritional profiles. For example, some varieties of salami may contain fewer additives and preservatives compared to certain types of chorizo.

In general, consuming processed meats like chorizo and salami should be done in moderation as part of a balanced diet. Opting for leaner cuts of meat, reducing portion sizes, and choosing low-sodium varieties can help mitigate some of the cardiovascular risks associated with these foods. Additionally, incorporating more whole, plant-based foods into your diet can provide essential nutrients and fiber while reducing your reliance on processed meats.

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).