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Too much conflicting info. Seems it's only true with the newest USB3 versions. I have USB3 but it's an old board so certainly not going to be fastest protos. Assume same performance it's basically a question of do I want the faff+convenience of external ?
Just checked and mine's USBC3.1
https://www.gigabyte.com/Motherboard/GA-Z170MX-Gaming-5-rev-10
hippy
If you connect it to a USB3.2 port, the transfer rate is potentially faster than SATA III, although in practice both are more likely to be throttled at the ends rather than in the middle.