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I'm no expert, but I'd say a CVT will probably be better in most situations. They are made specifically to be idiot-proof and to be more efficient by keeping the engine close to its sweet spot as much as possible. If your engine gets its best efficiency at 2500 rpm, and you're able to keep it near that spot no matter how fast you're going, that's going to do a lot better than fluctuating above and below that spot as your gears change and your engine revs fluctuate. CVTs can be a bit unsettling to drivers not used to them though as they tend to really rev the engine high when you're accelerating. This is especially apparent on the cars with tiny engines.
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