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sata

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I would guess your controller will let you use a single drive, even if it is a raid controller. And Sata = 150 mb/s and IDE = 133 mb/s, but thats just the bus speed, it all comes down to the drive in the end.
 
Yes SATA can be used without having to set up RAID as well. In theory it is faster although a single drive will not reach the maximum theoretical speed of the ATA133 OR SATA interface. SATA uses smaller cables however, which can contribute to better airflow in your case.
 
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