7z is a bit easier to extract from I think, as tar.gz is really a two step process
tar.gz is probably better if you want to restore everything to a linux system, 7z is better if you want to use a linux/windows system to recover individual files at random times
though honestly, you can do both with both filetypes
user43095
Meh, pretty certain 7zip can do tar.gz, so I'll go with that.