To put it simply, the MOV is your best option for the highest quality possible.
However, the MP4 format still offers stunning visual quality at a significant reduction of file size. There is only a slight difference visually between the MP4 and MOV formats.
If you're using the clips for professional or broadcast purposes or plan on doing heavy post-processing to it (i.e. color correction or visual effects), we suggest using the MOV file since it contains more image data.
If you're just looking to casually add a video clip to a school project, worship service or other personal project, the MP4 download will be more than capable.
Finally, if Internet download speeds are a concern for you, we suggest using the MP4 files. Because the file size is so much smaller, you will be able to download each clip faster.