gaming performance is somewhere between a gtx 560ti 448 cores and gtx 570 with 2gb vram.
in terms of power (wattage) use, nothing comes close afaik. it is currently the most powerful card that requires only one pcie power connector.
compute performance should be higher than those two cards (can't confirm).
either card you mentioned will fit nicely. although, if you oc your cpu you might achieve even better performance in case cpu overhead is there due to lower resolution.
Run your games, but lower your resolution and eye candy.
If your FPS increases, it indicates that your cpu is strong enough to drive a better graphics configuration.
A stronger graphics card will always perform better, it is just a question by how much.
That may be in the form of higher FPS, higher minimum FPS, more eye candy, or higher resolutions. All good things.