Edamame vs Roast Beef Deli
Side-by-side macro comparison. Edamame vs Roast Beef Deli per their standard serving sizes.
Macro Comparison Table
| Macro | Edamame | Roast Beef Deli | Difference |
|---|---|---|---|
| Calories | 188 cal | 70 cal | +169% Edamame |
| Protein | 18g | 12g | +50% Edamame |
| Carbs | 14g | 1g | +1300% Edamame |
| Fat | 8g | 2g | +300% 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. Roast Beef Deli delivers 70 calories with 12g protein, 1g carbs, and 2g fat. The most meaningful difference: Roast Beef Deli saves 118 calories per serving — meaningful over a week of meals. For protein density per calorie, Roast Beef Deli wins at 69% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Roast Beef Deli gives you 118 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), Roast Beef Deli 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
Roast Beef Deli fits cleanly into keto with only 1g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Edamame or Roast Beef Deli?
Edamame has more protein: 18g vs 12g per serving. That's a difference of 6g.
Which has fewer calories, Edamame or Roast Beef Deli?
Roast Beef Deli has 70 calories per serving vs 188 calories in Edamame — a difference of 118 calories.
Is Edamame or Roast Beef Deli better for keto?
Roast Beef Deli is the better keto choice at 1g carbs per serving vs 14g carbs in Edamame.
Is Edamame or Roast Beef Deli better for weight loss?
For weight loss, Roast Beef Deli gives you more calorie flexibility (118 cal less per serving). For preserving muscle during a deficit, Roast Beef Deli delivers more protein per calorie. Most people on cuts benefit from Roast Beef Deli.
Which Is Better for Your Goal?
🔥 Weight Loss
Roast Beef Deli
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
Roast Beef Deli
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
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Other ways Edamame and Roast Beef Deli stack up:
Full Edamame guide • Full Roast Beef Deli guide • All comparisons