Salami vs. Mortadella — Health Impact and Nutrition Comparison

Introduction

Mortadella and salami are Italian cold cuts. Salami has a long history and is native to Italy. The word "salami" comes from the Italian word "salare", which means "to salt". Historically, salami was created as a method for preserving meat before the advent of refrigeration. Different regions in Italy have unique variations of salami, each with distinct flavors and ingredients. Mortadella also originates from Italy, specifically from the city of Bologna. The name "mortadella" comes from the Latin word "mortarium," which refers to the mortar used for grinding the meat.

The terms "salami" and "salumi" refer to different things. Salami is a variety of cured sausage made from fermented and air-dried meat. Salumi is an Italian term that refers to all Italian cured meats, including salami, prosciutto, pancetta, mortadella, and others.

Classification

Salami and mortadella are well-known types of cured meats. They differ in several key aspects.

Ingredients

Salami is made from ground meat (usually pork, but sometimes beef or a combination of meats), fat, and various seasonings such as garlic, salt, pepper, and wine. Some variations may include additional ingredients like herbs and spices. Mortadella is made from ground pork and pork fat and often contains additional ingredients like black pepper, pistachios, or myrtle berries. It may also include wine and various seasonings.

Curing Process

Salami undergoes a curing process that involves fermentation and drying. The meat is encased in natural or synthetic casings, fermented to develop its flavor, and then air-dried for several weeks or months. This process preserves the meat and gives it a distinctive tangy flavor. Mortadella is cooked rather than fermented and air-dried. The meat mixture is encased in a large casing and then slow-cooked for several hours. This cooking process gives it a tender texture and mild flavor.

Appearance

Mortadella and salami are sold in large and cylindrical shapes. The slices of mortadella are pink with visible white spots of fat and, in some varieties, green pistachios or black peppercorns. The slices of salami often have a mottled appearance due to the mix of meat and fat. Mortadella has a smooth, uniform texture due to the fine grinding of the meat and fat. The high-fat content gives it a creamy mouthfeel. On the other hand, salami has a firm, coarse texture. The texture can range from finely ground to coarsely ground, depending on the type of salami. 

Taste and Use

The flavor of salami is typically rich, tangy, and slightly spicy due to the fermentation process and the blend of seasonings. There are many regional variations with unique flavor profiles. Mortadella has a mild, sweet flavor with a hint of spice from the peppercorns or other added ingredients. It lacks the tanginess found in fermented meats like salami. 

Mortadella and salami are popular choices for sandwiches. You can use them as a snack or pizza topping. Salami and mortadella can be wrapped around cheese, olives, or vegetables to create tasty appetizers. Salami can be used in various cooked dishes, such as stews, omelets, and pasta dishes. Mortadella can be used as a filling for stuffed vegetables or as part of a stuffing mix for meats.

Varieties

Some well-known Italian salamis include Genoa salami, Pepperoni, Milano salami, and Soppressata. Mortadella di Bologna, mortadella with pistachios, truffles, black peppercorns, and chicken mortadella are common types of mortadella.

Nutrition

This section of the article will compare the nutritional information about mortadella and salami, concentrating on differences.

Macronutrients and Calories

Salami is a little denser compared to mortadella.Mortadella contains 52% water, whereas salami has 45% water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Salami

3

Protein: 21.85 g

Fats: 25.9 g

Carbs: 2.4 g

Water: 45.19 g

Other: 4.66 g

Mortadella

2

Protein: 16.37 g

Fats: 25.39 g

Carbs: 3.05 g

Water: 52.3 g

Other: 2.89 g

Contains more ProteinProtein	+33.5%
Contains more OtherOther	+61.2%

Contains more CarbsCarbs	+27.1%
Contains more WaterWater	+15.7%

~equal in Fats ~25.39g

Fats

Mortadella and salami have equal amounts of fats. In a 100g serving, they have 25g of fats. Salami has slightly less saturated fats, whereas mortadella has slightly more polyunsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Salami

1

Saturated Fat: Sat. Fat 9.316 g

Monounsaturated Fat: Mono. Fat 11.127 g

Polyunsaturated fat: Poly. Fat 2.529 g

Mortadella

2

Saturated Fat: Sat. Fat 9.51 g

Monounsaturated Fat: Mono. Fat 11.38 g

Polyunsaturated fat: Poly. Fat 3.12 g

Contains more Poly. FatPolyunsaturated fat

+23.4%

~equal in Saturated Fat ~9.51g

~equal in Monounsaturated Fat ~11.38g

Carbohydrates

Mortadella is high in carbs. A hundred grams of mortadella provides 3.05g of carbs, whereas salami contains 2.4g.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Salami

2

Starch: 0 g

Sucrose: 0.44 g

Glucose: 0.52 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Mortadella

0

Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+∞%

~equal in Starch ~

~equal in Fructose ~

~equal in Lactose ~

~equal in Maltose ~

~equal in Galactose ~

Vitamins

Salami has over 2.2 times more vitamin B3, two times more vitamin K, and 2.7 times more vitamin B5, whereas mortadella has over 429 times more vitamin B2. In a 100g serving, salami and mortadella provide 0.357mg and 153mg of vitamin B2, respectively. Salami is also high in vitamins B6 and B1. They are equal in vitamin E and folate content.

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

6

Mortadella

1

Contains more Vitamin B1Vitamin B1	+208.4%
Contains more Vitamin B3Vitamin B3	+126.4%
Contains more Vitamin B5Vitamin B5	+173%
Contains more Vitamin B6Vitamin B6	+253.1%
Contains more Vitamin KVitamin K	+100%
Contains more CholineCholine	+29.5%

Contains more Vitamin B2Vitamin B2

+42757.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin E ~0.22mg

~equal in Vitamin D ~1µg

~equal in Vitamin B12 ~1.48µg

~equal in Folate ~3µg

Minerals

Salami has more potassium, phosphorus, choline, selenium, zinc, and iron. Salami and mortadella have high amounts of sodium, salami being higher. In a 100g serving, salami and mortadella provide 1740mg and 1246mg of sodium, respectively. 

Mortadella has more calcium, whereas salami is high in manganese, magnesium, and copper.

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

8

Mortadella

2

Contains more MagnesiumMagnesium	+72.7%
Contains more PotassiumPotassium	+93.9%
Contains more IronIron	+11.4%
Contains more CopperCopper	+495%
Contains more ZincZinc	+39.5%
Contains more PhosphorusPhosphorus	+96.9%
Contains more ManganeseManganese	+3160%
Contains more SeleniumSelenium	+38.5%

Contains more CalciumCalcium	+20%
Contains less SodiumSodium	-28.4%

Weight Loss & Diets

Vegans and vegetarians exclude all animal products. Traditional mortadella and salami are not allowed in a vegan/vegetarian diet as they are made from animal products. The keto diet focuses on consuming low-carb, high-protein, and high-fat foods. Mortadella and salami can be part of this diet. Traditional mortadella and salami are not typically allowed in a strict Paleo diet because of their processing. Mortadella and salami can be part of the Mediterranean diet, but they should be eaten in moderation and balanced with other nutrient-dense, whole foods.

Health Impact

Sources

1. https://onlinelibrary.wiley.com/doi/10.1111/joim.12543 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7601012 
3. https://www.sciencedirect.com/science/article/pii/S0002916523016702 
4. https://www.sciencedirect.com/science/article/pii/S1756464620300141#s0110
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3493769/