The basic difference between coconut water and coconut milk is that:
1. The coconut milk is made by grinding up white coconut flesh and pressing out the liquid. The coconut meat has a very high fat content. So, the milk of coconut is also very high in fat and calories. It is proved that 1 cup of coconut milk contains about 550 calories, and most of them from fat.
2. On the other side, coconut water is a fluid seen inside in cavity of coconut when you open the coconut. There is no fat content and so it is very low in calories and 1 cup of coconut water contains about 50 calories and most of them from natural sugars. Apart from this, coconut water also contains minerals such as potassium and magnesium and it is also proved that the coconut water contains more potassium than in a banana!
The benefits of coconut water is that it helps in muscle performance, Kidney cleansing, weight loss, energy, natural hang-over cur, mental acuity, skin, hair & nail health, heart health, and stress reduction.