Edamame vs Pomegranate
Side-by-side macro comparison. Edamame vs Pomegranate per their standard serving sizes.
Macro Comparison Table
| Macro | Edamame | Pomegranate | Difference |
|---|---|---|---|
| Calories | 188 cal | 140 cal | +34% Edamame |
| Protein | 18g | 17g | +6% Edamame |
| Carbs | 14g | 19g | -26% Edamame |
| Fat | 8g | 0g | 0% Edamame |
Differences shown relative to Edamame. Positive = Edamame has more.
Quick Take
Edamame delivers 188 calories per serving with 18g protein, 14g carbs, and 8g fat. Pomegranate delivers 140 calories with 17g protein, 19g carbs, and 0g fat. The most meaningful difference: Pomegranate saves 48 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Pomegranate gives you 48 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Pomegranate delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Edamame brings 188 calories — useful when you're chasing a surplus and struggling to eat enough. Edamame delivers 18g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Edamame fits cleanly into keto with only 14g carbs. Pomegranate at 19g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Edamame or Pomegranate?
Edamame has more protein: 18g vs 17g per serving. That's a difference of 1g.
Which has fewer calories, Edamame or Pomegranate?
Pomegranate has 140 calories per serving vs 188 calories in Edamame — a difference of 48 calories.
Is Edamame or Pomegranate better for keto?
Edamame is the better keto choice at 14g carbs per serving vs 19g carbs in Pomegranate.
Is Edamame or Pomegranate better for weight loss?
For weight loss, Pomegranate gives you more calorie flexibility (48 cal less per serving). For preserving muscle during a deficit, Pomegranate delivers more protein per calorie. Most people on cuts benefit from Pomegranate.
Which Is Better for Your Goal?
🔥 Weight Loss
Pomegranate
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Edamame
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Edamame
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Edamame and Pomegranate stack up:
Full Edamame guide • Full Pomegranate guide • All comparisons