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.
The glycemic index of gouda cheese is lower.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Monterey Jack

Gouda cheese

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

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

Gouda cheese

Contains more Vitamin DVitamin D	+20%
Contains more Vitamin AVitamin A	+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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.83µg	1.54µg	30%
Phosphorus	444mg	546mg	15%
Sodium	600mg	819mg	10%
Cholesterol	89mg	114mg	8%
Zinc	3mg	3.9mg	8%
Saturated fat	19.066g	17.614g	7%
Iron	0.72mg	0.24mg	6%
Calcium	746mg	700mg	5%
Fats	30.28g	27.44g	4%
Vitamin A	198µg	165µg	4%
Vitamin B2	0.39mg	0.334mg	4%
Vitamin B5	0.21mg	0.34mg	3%
Monounsaturated fat	8.751g	7.747g	3%
Polyunsaturated fat	0.899g	0.657g	2%
Calories	373kcal	356kcal	1%
Protein	24.48g	24.94g	1%
Carbs	0.68g	2.22g	1%
Vitamin D	0.6µg	0.5µg	1%
Potassium	81mg	121mg	1%
Vitamin B1	0.015mg	0.03mg	1%
Folate	18µg	21µg	1%
Protein per 100 calories	6.6g	7g	N/A
Calories per 10 g protein	152kcal	143kcal	N/A
Weight per 100 calories	27g	28g	N/A
Unsaturated / Saturated Fat ratio	0.51	0.48	N/A
Net carbs	0.68g	2.22g	N/A
Vitamin D*	22 IU	20 IU	0%
Magnesium	27mg	29mg	0%
Sugar	0.5g	2.22g	N/A
Copper	0.032mg	0.036mg	0%
Vitamin E	0.26mg	0.24mg	0%
Manganese	0.011mg	0.011mg	0%
Selenium	14.5µg	14.5µg	0%
Vitamin B3	0.093mg	0.063mg	0%
Vitamin B6	0.079mg	0.08mg	0%
Vitamin K	2.5µg	2.3µg	0%
Choline	15.4mg	15.4mg	0%
Tryptophan	0.315mg	0.352mg	0%
Threonine	0.871mg	0.93mg	0%
Isoleucine	1.519mg	1.306mg	0%
Leucine	2.344mg	2.564mg	0%
Lysine	2.037mg	2.654mg	0%
Methionine	0.641mg	0.719mg	0%
Phenylalanine	1.289mg	1.431mg	0%
Valine	1.635mg	1.806mg	0%
Histidine	0.859mg	1.032mg	0%