smalltech :
Will 4690K be faster in backup speed? I am using Macrium home backup software.
Will 4690K be faster in file transfer speed?
Probably not. Some compression processes are CPU limited, but I suspect you're largely still IO bound.
You're probably on SATA2, so potentially file transfers could increase with native SATA3 SSDs... but seriously, the only time that's an issue is if you're transferring a file between two SSDs in the same computer. As soon as you go to a HDD, USB drive, or over the network, they become the bottleneck not the SSD and SATA2 vs 3 becomes irrelevant.
There are probably occasional edge cases where a new system would improve your performance, but I'd find it completely impossible to make a case for an upgrade for those tasks.
If you've got the upgrade itch, why not buy yourself something else? A nice display? Keyboard, mouse, sound system? Something that you'll actually notice and appreciate.