Salami vs Pepperoni - Health impact and Nutrition Comparison

Summary

Pepperoni is cheaper and spicier when it comes to its taste. Pepperoni is higher in calories and fat content but richer in vitamins A, E, and D. Comparatively, salami is richer in proteins, most B complex vitamins, and minerals. They mostly have negative impacts on overall health.

Introduction

Pepperoni is an American-Italian creation. Pepperoni is derived from salami in the United States. It is made with cured beef or pork meat with paprika and spices. It is most famous as a pizza topping and one of the most essential toppings in American pizzerias. The pepperoni was first prepared in New York in 1919; it was done by Italians who had moved to the United States and mostly from the southern part of Italy, where the salami was famous. Pepperoni is famous for foods like pizza, meat boards, pepperoni rolls with cheese, etc.

On the other hand, salami has originated in Italy since the Roman ages; however, many European countries have their type of salami because it can stay without refrigeration for up to 40 days, even when cut. Salami production has to undergo two steps which are fermentation and drying.

What is the actual difference?

There are differences between pepperoni and salami. These differences vary among its origin, price, preparation methods, shelflife, and taste, among other things.

Origin

The pepperoni was created in New York by Italians who moved there in 1919. Whereas salami has been created in Italy since the Roman ages, many European countries have their versions of salami.

Price

Salami is more expensive than pepperoni.

Methods of preparation

The main difference between pepperoni and salami is that pepperoni is prepared by curing meat, either pork or beef. It has finer ground meat with spicier flavors compared to salami. Covering the whole pepperoni is an artificial casing. On the other hand, salami has to undergo two steps of preparation which are fermentation and drying. Salami has to be mixed with yeast and bacteria to start the fermentation process. In addition, salami is cased in a gut casing, which is natural.

Shelflife

Salami has a longer shelf life; even if cut, it can stay in a clean environment without refrigeration for 40 days. This is the main important usage of this meat in old civilizations where refrigerators didn't exist. A constant supply of meat that can stay up to 40 days without rotting.

Taste

Pepperoni is saltier and spicier than salami. Pepperoni is finer ground meat that is mostly softer than salami; however, both are soft cuts with a wide range of flavor profiles.

In this article, we will discuss the difference between pepperoni and salami according to their differences based on their nutritional content, diet and weight loss, and health impacts.

Nutritional content comparison

Glycemic index

Pepperoni and salami have equal glycemic indices, which is equal to 28. They are both categorized as low glycemic index foods.

Calories

Pepperoni has higher calories than salami. This difference is very significant between them.

Carbs

They are both low in carbs. Comparatively, salami contains more carbs than pepperoni.

Protein

Salami is richer in proteins than pepperoni. It is important to note that both are rich in protein and have complete essential amino acid profiles.

Fats

The fat content of both is very high and has to be considered during diets and even during normal consumption of either pepperoni or salami. Pepperoni contains almost double the amount of fat as salami. Nearly 46% of pepperoni's weight is fat, which is a very important point to consider while adding pepperoni or salami into a diet plan.

Their fat profiles are mostly distributed among saturated fats and monounsaturated fats. The latter has a higher content in both.

Cholesterol

Pepperoni is higher in cholesterol than salami. Similar to their fat amounts, cholesterol amounts have always to be monitored to prevent any cardiovascular diseases.

Vitamin profile

Comparatively, salami has a richer and more versatile vitamin profile than pepperoni. Salami is richer in vitamins B1, B2, B3, B5, B6, B12. On the other hand, pepperoni is richer in vitamins A, D, and E.

The vitamin B complex content of salami is very rich and satisfies high amounts of the recommended daily values of each of the B complex vitamins.

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

6

:

4

Pepperoni

Contains more Vitamin B1 +35.4%

Contains more Vitamin B2 +38.9%

Contains more Vitamin B3 +21.4%

Contains more Vitamin B5 +29.1%

Contains more Vitamin B6 +26.8%

Contains more Vitamin B12 +16.9%

Contains more Vitamin E +368.2%

Contains more Vitamin D +30%

Contains more Folate +66.7%

Contains more Vitamin K +81.3%

Salami

Pepperoni

Contains more Vitamin B1 +35.4%

Contains more Vitamin B2 +38.9%

Contains more Vitamin B3 +21.4%

Contains more Vitamin B5 +29.1%

Contains more Vitamin B6 +26.8%

Contains more Vitamin B12 +16.9%

Contains more Vitamin E +368.2%

Contains more Vitamin D +30%

Contains more Folate +66.7%

Contains more Vitamin K +81.3%

Mineral profile

Salami is richer in all minerals, including sodium. Salami is richer in phosphorus, zinc, copper, and iron. In addition to that, salami has a higher content of sodium which is a matter of concern. Noting that pepperoni is also high in 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

Salami

6

:

2

Pepperoni

Contains more Iron +17.3%

Contains more Phosphorus +20.9%

Contains more Potassium +15.3%

Contains more Zinc +20.1%

Contains more Copper +292.3%

Contains more Calcium +26.7%

Equal in Magnesium - 18

Equal in Sodium - 1582

Salami

Pepperoni

Contains more Iron +17.3%

Contains more Phosphorus +20.9%

Contains more Potassium +15.3%

Contains more Zinc +20.1%

Contains more Copper +292.3%

Contains more Calcium +26.7%

Equal in Magnesium - 18

Equal in Sodium - 1582

Diet and weight loss

Pepperoni and salami are not recommended to be eaten on weight-loss regimens. This is mostly owing to their high fat and salt content. Despite being high in protein, they have a high-fat content. Furthermore, the salt levels in both, particularly salami, are very high.

Vegan

Pepperoni and salami are excluded from the vegan diet. However, some vegan alternatives for both are available. The vegan versions of each are usually made out of wheat gluten and other spices.

Keto

On a keto diet, you can consume pepperoni and salami. They have a low carbohydrate and glycemic index, and their macronutrient makeup is primarily made up of protein and lipids. However, it is vital to note that the salt level of these foods should be considered when consuming them.

Health impacts

Cardiovascular health and diabetes

Processed meat, like red meat, has a harmful impact on the cardiovascular and metabolic systems. It is vital to note that processed meat, such as pepperoni and salami, has a negative impact on cardiovascular health and the metabolic system. Consuming processed meat has been linked to poor cardiovascular health and an increased risk of acquiring type 2 diabetes. Fats, cholesterol, increased sodium, and nitrites are the primary contributors to these issues.

Nitrite levels in pepperoni and salami are a major risk factor for metabolic diseases. Nitrites and their metabolites have been linked to various metabolic diseases in children, including type 1 diabetes, endothelial dysfunction, insulin resistance, and type 2 diabetes. In most cases, nitrites are used as preservatives in processed meats. (1) (2) (3) (4) (5) (6)

Cancer

Nitrates and nitrites present in processed meat have a role in inhibiting bacterial growth, which increases the shelf life of these products. However, nitrates are transformed into nitrites due to the effect of anaerobic bacteria. Nitrites have a carcinogenic characteristic that has to be taken into consideration while consuming processed meat. The meat industry is trying to find alternatives for nitrites and nitrates; however, finding an alternative to it is a challenge due to their multi-role usage. (7)

Alternatives

There are healthier alternatives to pepperoni and salami, which are vegan; however, taste and flavor must be compromised in this case. Vegan pepperoni has different types of products used to make pepperoni, like tofu, vital wheat gluten, legumes, etc. The fat, cholesterol, and sodium level are drastically decreased and provide a healthy alternative to pepperoni.

On the other hand, there are vegan alternatives to salami which are mainly done with vital wheat gluten. Similar to pepperoni, the levels of fat, cholesterol, and sodium are decreased.

Both vegan alternatives provide us with healthier alternatives to the standard pepperoni and salami. Their nutritional content would be decreased from most negative health impacts like fat, sodium, cholesterol. However, their protein content would also be reduced. In addition to that difference, the taste and flavor would be changed; however, vegan pepperoni and salami producers are catering those qualities to match as much as they can the standard pepperoni and salami.

References

1. https://pubmed.ncbi.nlm.nih.gov/20479151/
2. https://pubmed.ncbi.nlm.nih.gov/7955990/
3. https://pubmed.ncbi.nlm.nih.gov/16413411/
4. https://pubmed.ncbi.nlm.nih.gov/18793627/
5. https://pubmed.ncbi.nlm.nih.gov/11485378/
6. https://pubmed.ncbi.nlm.nih.gov/7020544/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139399/