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

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on February 12, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Monterey Jack
vs
Gouda cheese

Summary

Monterey Jack is a white semi-soft cheese with higher calories and total fats. It is richer in iron, calcium, vitamins D, A, and B2. In comparison, gouda cheese is a yellow semi-hard cheese that is higher in sodium and richer in zinc, phosphorus, vitamin B12, B5, and folate. 

Introduction

Your next cheese selection can be either one of two options: Gouda cheese or Monterey Jack. Both of them are widely consumed cheeses, but gouda is consumed more. 

This article will compare them according to their nutritional content, some health impacts, and general differences. 

It is important to explore the differences between Gouda and Monterey Jack since they are two of the favorite cheeses widely included in many cuisines.

One of the main differences between Gouda and Monterey Jack is the colorGouda is mostly a yellow to orange cheese, depending on the amount of annatto used and if it’s aged or not. In comparison, Monterey Jack is a white cheese that sometimes can have a yellowish tint in cases of annatto used. 

Annatto is a natural food colorant that gives cheese yellow to orange tints.

Nutrition

This section will consider 100g of gouda cheese and Monterey Jack cheese.

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.
Contains more Iron +200%
Contains less Sodium -26.7%
Contains more Phosphorus +23%
Contains more Potassium +49.4%
Contains more Zinc +30%
Contains more Copper +12.5%
Equal in Calcium - 700
Equal in Magnesium - 29
Equal in Manganese - 0.011
Equal in Selenium - 14.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Contains more Iron +200%
Contains less Sodium -26.7%
Contains more Phosphorus +23%
Contains more Potassium +49.4%
Contains more Zinc +30%
Contains more Copper +12.5%
Equal in Calcium - 700
Equal in Magnesium - 29
Equal in Manganese - 0.011
Equal in Selenium - 14.5

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

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

Health Impacts

When it comes to their health impacts, they share some common grounds. However, some differences do exist.  

Cheese consumption is inversely associated with all-cause mortality. However, these are in moderate amounts. 

Cardiovascular Health

Section reviewed by Astghik Grigoryan Article author photo 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 triggerMore research is needed regarding this topic since this is just the tip of the iceberg (5)(6)(7). 

General Differences

The main difference between these cheeses is that one is yellow to orange, and the other is white. 

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.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: February 12, 2024
Medically reviewed by Elen Khachatrian

Infographic

Monterey Jack vs Gouda cheese infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.3%
Contains more Carbs +226.5%
Contains more Other +11%
Equal in Protein - 24.94
Equal in Fats - 27.44
Equal in Water - 41.46
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more Fats +10.3%
Contains more Carbs +226.5%
Contains more Other +11%
Equal in Protein - 24.94
Equal in Fats - 27.44
Equal in Water - 41.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +36.8%
Equal in Saturated Fat - 17.614
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +36.8%
Equal in Saturated Fat - 17.614

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monterey Jack Gouda cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Monterey Jack Gouda cheese Opinion
Net carbs 0.68g 2.22g Gouda cheese
Protein 24.48g 24.94g Gouda cheese
Fats 30.28g 27.44g Monterey Jack
Carbs 0.68g 2.22g Gouda cheese
Calories 373kcal 356kcal Monterey Jack
Sugar 0.5g 2.22g Monterey Jack
Calcium 746mg 700mg Monterey Jack
Iron 0.72mg 0.24mg Monterey Jack
Magnesium 27mg 29mg Gouda cheese
Phosphorus 444mg 546mg Gouda cheese
Potassium 81mg 121mg Gouda cheese
Sodium 600mg 819mg Monterey Jack
Zinc 3mg 3.9mg Gouda cheese
Copper 0.032mg 0.036mg Gouda cheese
Manganese 0.011mg 0.011mg
Selenium 14.5µg 14.5µg
Vitamin A 769IU 563IU Monterey Jack
Vitamin A RAE 198µg 165µg Monterey Jack
Vitamin E 0.26mg 0.24mg Monterey Jack
Vitamin D 22IU 20IU Monterey Jack
Vitamin D 0.6µg 0.5µg Monterey Jack
Vitamin B1 0.015mg 0.03mg Gouda cheese
Vitamin B2 0.39mg 0.334mg Monterey Jack
Vitamin B3 0.093mg 0.063mg Monterey Jack
Vitamin B5 0.21mg 0.34mg Gouda cheese
Vitamin B6 0.079mg 0.08mg Gouda cheese
Folate 18µg 21µg Gouda cheese
Vitamin B12 0.83µg 1.54µg Gouda cheese
Vitamin K 2.5µg 2.3µg Monterey Jack
Tryptophan 0.315mg 0.352mg Gouda cheese
Threonine 0.871mg 0.93mg Gouda cheese
Isoleucine 1.519mg 1.306mg Monterey Jack
Leucine 2.344mg 2.564mg Gouda cheese
Lysine 2.037mg 2.654mg Gouda cheese
Methionine 0.641mg 0.719mg Gouda cheese
Phenylalanine 1.289mg 1.431mg Gouda cheese
Valine 1.635mg 1.806mg Gouda cheese
Histidine 0.859mg 1.032mg Gouda cheese
Cholesterol 89mg 114mg Monterey Jack
Saturated Fat 19.066g 17.614g Gouda cheese
Monounsaturated Fat 8.751g 7.747g Monterey Jack
Polyunsaturated fat 0.899g 0.657g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Gouda cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Monterey Jack
33%
Gouda cheese
Minerals Daily Need Coverage Score
72%
Monterey Jack
79%
Gouda cheese

Comparison summary

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 Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Gouda cheese
Gouda cheese is lower in Saturated Fat (difference - 1.452g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 27)
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 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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.