Hi, I guess you can use this app : https://www.fredericgilles.net/fg-joomla-to-wordpress/
It's free as as your Joomla version is not too old.
I hope it will help you !
It depends on the plug-ins you have : if they are already updated to work with Joomla 4, then you should try the upgrade. But if some of them are'nt, you should better wait !
The answer is : it depends on what you want at the end : look at the plug-ins you need (eventually their price) and choose the CMS that should be the easiest and fastest to implement.
Both are very good CMS.