What is currently the best hard drive upgrade for 2009 white mac book? (within reason! ;-) ) looking at Seagate momentus 7200 320gb and momentus XT

hello people of the Apple community.
There seems to be a lot of threads regarding some similar issues. Some of the questions seem a few years old so I thought I'd post a new thread. I have a white 2009 macbook and I need to upgrade the hard drive to I think 320gb - cant afford any more. Im looking for a good 320gb fast-ish drive.
A few questions arise as Im not 100% clued up with the terminology
1) Is sata 300 of any benefit? how do i check what mine currently uses?
2) Cache size and spindle speed: is 16mb the standard? and does 7200rpm drain the battery quicker? what do most people go for?
3) Pleeeese someone recommend something good! The more you look the more numbers and options come available!
Im looking at the Seagate momentus range .. Is the XT range of any benefit on my machine?
Thanks, Jeremy

If I may, it seems uneconomical to spend any amount of $$ to upgrade a "long in the tooth" Macbook. Instead, why not a huge (say 1 TB) external drive for $100.00? And move some of the files from the internal to the external. It will require some "house keeping" to decide what files go where, but this could free up a lot space on the internal, and therefore boost performance as well. And when the long in the tooth finally dies, you will still have the external.

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