Expo can make the center of stick movement less sensitive while still leaving full control throw available.
Dual rate will swap between full throw and some lesser amount depending on how you set it.
I personally prefer dual expo with the full thro always available if I need it. But this set up is a matter of what I am doing and can interfere with some styles of flying.
When using expo start at about 20% and adjust from there. Note that JR/Spektrum use reverse +/- value expo vs Futaba so you want to make sure you use the setting that will make the control less sensitive in center, not make it hypersensitive.
Similarly when you set up dual rates initially set one value to give the max control throw you are used to. and the other about 20% to 30% more (or less) So you can instantly put the plane back to what you are used to.