Salami vs. Chorizo — Health Impact and Nutrition Comparison
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.
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Chorizo and salami are one of the most commonly used types of sausages around the world. They are considered processed meat, and we will discuss their side effects in the health section. However, these cured meats are widely used.
In this article, we will compare chorizo and salami to one another according to some general differences, nutritional content, and health impacts.
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.
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.
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.
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.
You can read about salami vs. summer sausage in this article.
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.
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.
Both chorizo and salami contain almost equal amounts of protein. Chorizo provides 24.1g, and salami has 21.85 protein per 100g.
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.
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.
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.
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.
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 .
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 . In addition, protein is an important food group to keep you full for longer, increasing satiety in weightloss diets .
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.
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 .
Furthermore, red meat contains saturated fats, which can clog arteries. Both chorizo and salami contain a lot of sodium and saturated fat .
With these facts in mind, try to limit the consumption of these sausages.
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 .
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 .
Fat Type Comparison
Comparison summary table
|Rich in minerals|
|Lower in Saturated Fat|
|Lower in Sugar|
|Lower in Sodium|
|Lower in Cholesterol|
|Lower in price|
|Lower in Glycemic Index||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Omega-6 - Eicosadienoic acid||0.084g|
|Omega-6 - Linoleic acid||2.104g|
|Omega-3 - ALA||0.126g|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet||Equal|
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Vitamins & Minerals Daily Need Coverage Score
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
- 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.