Fruit juice contains vitamins, minerals, and beneficial compounds that sugary soda typically lacks.

Both fruit juice and sugary soda may increase your risk of weight gain.That’s because both are rich in calories yet low in fiber, a nutrient that helps reduce hunger and promote feelings of fullness.

Both are low in fiber and sources of sugar and liquid calories. When consumed in large amounts, both have been linked to an increased risk of obesity and illness, such as type 2 diabetes and heart disease.

However, unlike sugary soda, fruit juice contains a variety of vitamins, minerals, and beneficial plant compounds that protect you from disease.

Therefore, when consumed in small amounts, fruit juice remains the clear winner.