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Salami vs Italian sausage - Health impact and Nutrition Comparison

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

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

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
Salami
8
:
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.8%
Contains more Folate +166.7%
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% 0% 0% 7% 142% 39% 61% 31% 70% 6% 114% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.8%
Contains more Folate +166.7%

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salami Italian sausage
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
39
Italian sausage
Mineral Summary Score
77
Salami
39
Italian sausage

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
86%
Italian sausage
Carbohydrates
2%
Salami
1%
Italian sausage
Fats
120%
Salami
145%
Italian sausage

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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients
  2. Italian sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/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.