I think we need to know if you are talking breakfast or dinner. I just had breakfast at both places on my last trip and would vote for Captain's Grille. This is based on just the food because of course, one is a character meal and the other isn't. I had the buffet at the Grille; you can also order from a menu. They had eggs benedict and the same french toast stuff they had at Cape May. It was delicious and calmer, of course, than the place with characters!
Travelling for breakfast to either of these probably means a taxi unless you want to go to a later breakfast and arrive from either Epcot or the Studios after taking the bus from WL.
Can't help you with dinner if that's what you meant! Sorry!