If you are asking the question, the 3mm is the one for you.
The results would be hard to tell apart from the same good build and you don't want to get into the mess of having to trench the cases. I have a stuffed Vitos right here and it is a nice looking unit. The 3mm seems to be just right to clean up some of the problems with this cylinder design, which will help more than the displacement gain.
4mm not worth the extra work, and if you are looking for torque, stuffed is better.