Everything I've read in terms of EPA estimates and discussions over on FTE indicate the 300 is a better MPG engine than the 302 in just about any situation. There are some trucks that I hear get as low as 13-15 MPG with the 4.9L but generally those ones have underlying tuning issues.
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1986 F250 Diesel with 3.08 gears, E4OD, turbo
1996 Saturn SL1 EV, 32KWH lithium (LiFePO4) battery
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