Start here. This is the direct spoken answer to practice first.
Overview
These options solve different levels of the output-contract problem and should not be described as interchangeable.
Asking for JSON in ordinary text gives no formal guarantee. A JSON mode generally guarantees parseable JSON but not a particular shape. Schema-constrained output asks the provider to produce a response matching a supported schema. Even then, the application must validate business meaning because schema-valid data can still be wrong.