question on flashing to a new ROM

[mlevin77]

I've got an Imagio with the stock Verizon ROM. Regarding flashing to one of the new ROMs I see available, I'm hoping someone can help me with the following:

1) is there a comparison list somewhere that explains the differences between them, especially with respect to stability and speed? And, is there a Kitchen?

2) I have a ton of preferences/settings/software installed. I understand I can't simply restore my backup (SPB Backup) to a new ROM. But I've heard references to "Sashimi or UC (User Customization)" - will this enable me to keep my settings (System as well as things like installed programs and all of their various registration codes, Exchange server credentials, etc.) or am I doomed to have to re-install and reconfigure everything if I flash the device?

thank you,

Mike