Clean Instal vs. Regular Install

I am on a MBP mid-2012 13 inch and recently updated to Ventura. It’s got 16 GB RAM and runs on an SSD. I noticed slower performance as compared to Monterey, but nothing too bad. I love the extras of Ventura, like continuity camera.

I want to continue to Sonoma in the hopes it might be a bit faster, but I’m thinking about doing a clean install this time. All my apps that I use often can be re-uploaded and I save important files elsewhere.

Two questions. Is there really a benefit to doing a clean install versus the regular one? Second, the only thing I would want to import would be all my Mail accounts. How can I import that from Time Machine when doing a clean install?

Thanks all!