Gouda Cheese vs. Monterey Jack — What's The Difference?

Calories

Monterey Jack has slightly higher calories than gouda, but the difference is minimal. 

Carbs

Their carb content is negligible, although gouda has 2.2g per 100g. 

Protein

They have similar amounts of protein. Noting that their protein content is high.

Fats

Monterey Jack is higher in total fats compared to Gouda. They are both high in their fat content. 

The ratio between saturated and unsaturated fats is similar regarding their fatty acid profile. Overall, Monterey Jack has a higher amount of each.

Gouda and Monterey Jack are mainly composed of saturated fats. 

Minerals

Gouda is richer in zinc and phosphorous. However, gouda is also much higher in sodium. 

In comparison, Monterey Jack is richer in iron and calcium. 

Both are equally rich in selenium and magnesium.

The amount of sodium is high in both gouda and Monterey Jack. Monterey Jack has less sodium. Yet it is important to consider this amount in both. 

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.

Monterey Jack

2

Gouda cheese

4

Contains more IronIron	+200%
Contains less SodiumSodium	-26.7%

Contains more PotassiumPotassium	+49.4%
Contains more CopperCopper	+12.5%
Contains more ZincZinc	+30%
Contains more PhosphorusPhosphorus	+23%

~equal in Magnesium ~29mg

~equal in Calcium ~700mg

~equal in Manganese ~0.011mg

~equal in Selenium ~14.5µg

Vitamins 

Gouda cheese is richer in vitamins B5, B12, and folate. Monterey Jack is richer in vitamins D, A, and B2.  

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.

Monterey Jack

4

Gouda cheese

4

Contains more Vitamin AVitamin A	+36.6%
Contains more Vitamin DVitamin D	+20%
Contains more Vitamin B2Vitamin B2	+16.8%
Contains more Vitamin B3Vitamin B3	+47.6%

Contains more Vitamin B1Vitamin B1	+100%
Contains more Vitamin B5Vitamin B5	+61.9%
Contains more Vitamin B12Vitamin B12	+85.5%
Contains more FolateFolate	+16.7%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.24mg

~equal in Vitamin B6 ~0.08mg

~equal in Vitamin K ~2.3µg

~equal in Choline ~15.4mg

You can read about feta vs. cheddar cheese in this article. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

According to this study, Gouda cheese contains peptides that may help reduce arterial blood pressure by inhibiting angiotensin-converting enzyme (ACE). It is unclear if Monterey Jack has the same effect (1.2).

It is important to note that gouda cheese contains a higher amount of sodium than Monterey Jack cheese. Consuming high amounts of sodium can have negative effects on the cardiovascular system by increasing the risk of hypertension. Patients with hypertension who consume high-sodium foods may experience uncontrolled blood pressure, which can lead to a higher risk of complications and mortality rates due to cardiovascular diseases (3).

In addition, both have high amounts of saturated fats, so when not consumed in moderation, they tend to increase the risks of high LDL cholesterol and cardiovascular problems (4). 

Digestive Health

Some individuals who have IBS and track their food often have flare-ups of IBS when it comes to yellow and orange cheeses, including gouda. An annatto added to these cheeses can act as an IBS trigger. More research is needed regarding this topic since this is just the tip of the iceberg (5)(6)(7). 

Taste and Texture

When it comes to taste and texture, they also have some differences. 

Gouda is a semi-hard texture cheese made from cow milk from the Netherlands. Gouda has a creamy, nutty flavor and smooth texture. Depending on the amount of aging, it can have different textures and tastes. As it ages, it becomes more intense in flavor and crumbly in texture. 

Monterey Jack is a semi-soft cheese made from cow milk from the US. It has a mild flavor and a smooth and creamy texture. It is a versatile cheese often used in quesadillas and grilled cheese sandwiches.