Order of magnitude, a full 7 to a full 5, is likely about 4 pounds, keeping everything else the same. That's the transition I see going from full 5 to full 3 -- a 2mm wetsuit delta.
A quick pool check is always good -- jump in, make sure you're fully wet, no air pockets, BCD empty. Weight until you're just neutral, sink when you fully exhale. Check your SPG and add 1 lb for every 400 PSI showing on the HP100.
(A 100 is truly 100 ft3 at nominal pressure, which is just under 8 lb of air at 3442 psi. Think of it as 3200 psi, and you have 3200/8 = 400 psi per pound of air.)
The salt change, normally, would be a bit higher, again if everything else stays equal for a given person, unless you're really on the small side or perhaps a couple of lbs of spare weight when in fresh water (you did mention that, and a few lb is no big deal -- I prefer slight overweighting, makes it easier to help others sometimes). It's about 1 pound in 40 of the total dry weight of the diver and all gear.
-Step on the scale with wet suit and BCD on
-Add your fresh water weight (how much lead you need)
-Add 40 lb for the tank
Add 1 lb for every 40 of the total.
Me: 190 lb in gear
10 lb of lead in fresh
40 lb tank (when empty)
---------
240 lb total land dry weight
240/40 = 6 = I need to add 6 lb of lead to switch to salt in the same config.
Enjoy!