I think a USB adapter will be cheaper and should be your first choice. It should be fine for most things as far as I'm concerned. They're pretty small and you won't feel too bad if it doesn't work (I hope).
That being said (and if the USB adapter doesn't work for you), I hooked my buddy up with this D-Link one when he got my old rig as a hand-me-down. He lives on the second floor of his house across from his router which is downstairs. We didn't try a USB one, but I never had any problem with D-Link stuff and this one was pretty good. Most PCI adapters come with external antennas and although I haven't tested them against USB, I figure they must be able to get a better signal than the internal antennas in USB adapters.
As far as speeds, just make sure you get a wireless adapter (USB or PCI) that matches whatever your router gives off (a, b, g, n, or ac (still pretty new)). Thankfully, if you buy any wireless adapter, it will usually work with everything that is "below" it in the hierarchy of wireless speeds (a<b<g<n<ac). Other than that, most wireless adapters I've seen are either 150 Mbps or 300 Mbps. A 300 Mbps should be the one you go after if you're dealing with HD video streaming and gaming, etc. However, you also gotta remember the actual speed you get depends on a bunch of stuff like your router speed, the type of wireless signal (a,b,g,n,ac), and walls, interference, etc. I'm no expert on this kinda stuff, but this is all I know about the subject, so hope I helped.
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