An important consideration for me when making the decision as to Which Type?, was the size of the contact area between the shoe and cleat to a solid pedal platform. From my experiences the 3-bolt felt more effective in distributing the pedaling forces across the bottom of my foot. Clearly, the sole of the shoe thru stiffness+fit is the primary factor, but pedal/cleat size put me on Look back in the 80s.
With the exception of one MTB clipless pedal system road clipless pedal systems waste less energy.