Neither will work for you, as you have the Taunus-type bellhousing pattern.
This means that the largest bolt-in engine for you would be the 2.9, unless the pattern just happens to closely match something else. The 2.9 has more power, but is also FI.
Probably the best thing you could do for more FE is to install a manual transmission. One from a 2.8 Bronco II most likely would fit, if you swapped out the transmission mount, but you'd have to find the brake/clutch pedal assembly, which might also be the same as the Bronco II/Ranger.
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