Exporting AE file as MP4 is too low quality, exporting as MOV has choppy playback?
The files I'm trying to export are all 1920 x 1080 and only a few seconds each. I need a higher quality export than what exporting as an H.264 MP4 is giving me but when I export a file as an MOV the playback, although a higher quality picture, is choppy and fast.
These are my MOV export settings if that's any help:

The MP4 export of this video is 4 MB and the MOV export is 444 MB for more context, could file size be the issue? And if so, how could I get a high quality export that isn't so large?
Anyone have any idea why this is happening?
Here are my computer's specs as well:

