My use case is I’m transferring large already encrypted files between two servers connected via wireguard.
Is there any benefit to SFTP over FTP in this case?
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Well, FTP will only be faster if the CPU —rather than the network— is the bottleneck, which basically means it won’t be any faster.
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Personally, I always use rsync for these sorts of jobs. Works over SSH so don’t need anything on the server except SSH, if the trasfer gets interrupted it will resume from where it left of. Overhead from SSH is pretty minimal, but if you really want thigns to go as fast as possible, you can setup an rsync server …
If you don’t want to use rsync, just use SFTP or SCP.
I… think the only difference is that potential eavesdroppers could determine the number of files, and their rough size. And I guess… the filesystem location on the target server. I mean the main thing that’ll be unencrypted is the FTP headers, so whatever else is in there.