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Monterey Jack vs Gouda cheese - In-Depth Nutrition Comparison

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What are the differences between Monterey Jack and Gouda cheese?

  • Monterey Jack is higher in Iron, and Monounsaturated Fat, yet Gouda cheese is higher in Vitamin B12, Phosphorus, and Zinc.
  • Gouda cheese's daily need coverage for Vitamin B12 is 30% more.
  • Monterey Jack has 3 times more Iron than Gouda cheese. While Monterey Jack has 0.72mg of Iron, Gouda cheese has only 0.24mg.
  • The amount of Saturated Fat in Gouda cheese is lower.

We used Cheese, monterey and Cheese, gouda types in this article.

Infographic

Monterey Jack vs Gouda cheese infographic
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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 +200%
Contains less Sodium -26.7%
Contains more Potassium +49.4%
Contains more Copper +12.5%
Contains more Zinc +30%
Contains more Phosphorus +23%
Equal in Calcium - 700
Equal in Magnesium - 29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 224% 8% 20% 11% 82% 191% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 210% 11% 21% 12% 107% 234% 107%
Contains more Iron +200%
Contains less Sodium -26.7%
Contains more Potassium +49.4%
Contains more Copper +12.5%
Contains more Zinc +30%
Contains more Phosphorus +23%
Equal in Calcium - 700
Equal in Magnesium - 29

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
:
Contains more Vitamin A +36.6%
Contains more Vitamin D +20%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +61.9%
Contains more Vitamin B12 +85.5%
Contains more Folate +16.7%
Equal in Vitamin E - 0.24
Equal in Vitamin B6 - 0.08
Equal in Vitamin K - 2.3
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 47% 6% 18% 4% 90% 2% 13% 19% 104% 7% 14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 34% 5% 15% 8% 78% 2% 21% 19% 193% 6% 16%
Contains more Vitamin A +36.6%
Contains more Vitamin D +20%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +61.9%
Contains more Vitamin B12 +85.5%
Contains more Folate +16.7%
Equal in Vitamin E - 0.24
Equal in Vitamin B6 - 0.08
Equal in Vitamin K - 2.3

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
27
Monterey Jack
33
Gouda cheese
Mineral Summary Score
80
Monterey Jack
89
Gouda cheese

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
147%
Monterey Jack
150%
Gouda cheese
Carbohydrates
1%
Monterey Jack
2%
Gouda cheese
Fats
140%
Monterey Jack
127%
Gouda cheese

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.
Monterey Jack Gouda cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Monterey Jack
Monterey Jack contains less Sodium (difference - 219mg)
Which food is lower in Saturated Fat?
Gouda cheese
Gouda cheese is lower in Saturated Fat (difference - 1.452g)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $2)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Monterey Jack Gouda cheese Opinion
Calories 373 356 Monterey Jack
Protein 24.48 24.94 Gouda cheese
Fats 30.28 27.44 Monterey Jack
Vitamin C 0 0
Carbs 0.68 2.22 Gouda cheese
Cholesterol 89 114 Monterey Jack
Vitamin D 22 20 Monterey Jack
Iron 0.72 0.24 Monterey Jack
Calcium 746 700 Monterey Jack
Potassium 81 121 Gouda cheese
Magnesium 27 29 Gouda cheese
Sugar 0.5 2.22 Monterey Jack
Fiber 0 0
Copper 0.032 0.036 Gouda cheese
Zinc 3 3.9 Gouda cheese
Starch
Phosphorus 444 546 Gouda cheese
Sodium 600 819 Monterey Jack
Vitamin A 769 563 Monterey Jack
Vitamin E 0.26 0.24 Monterey Jack
Vitamin D 0.6 0.5 Monterey Jack
Vitamin B1 0.015 0.03 Gouda cheese
Vitamin B2 0.39 0.334 Monterey Jack
Vitamin B3 0.093 0.063 Monterey Jack
Vitamin B5 0.21 0.34 Gouda cheese
Vitamin B6 0.079 0.08 Gouda cheese
Vitamin B12 0.83 1.54 Gouda cheese
Vitamin K 2.5 2.3 Monterey Jack
Folate 18 21 Gouda cheese
Trans Fat
Saturated Fat 19.066 17.614 Gouda cheese
Monounsaturated Fat 8.751 7.747 Monterey Jack
Polyunsaturated fat 0.899 0.657 Monterey Jack
Tryptophan 0.315 0.352 Gouda cheese
Threonine 0.871 0.93 Gouda cheese
Isoleucine 1.519 1.306 Monterey Jack
Leucine 2.344 2.564 Gouda cheese
Lysine 2.037 2.654 Gouda cheese
Methionine 0.641 0.719 Gouda cheese
Phenylalanine 1.289 1.431 Gouda cheese
Valine 1.635 1.806 Gouda cheese
Histidine 0.859 1.032 Gouda cheese
Fructose

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.