They're about the same. The important factor is phishing resistance (neither TOTP nor email links have that), and an account that has lost its primary email account is 99% of the time already boned. I would use TOTP in preference to email backup, but that's mostly an affectation.
The reality is that TOTP has been obsolete for awhile now. It's a net negative for ordinary users that is kept front-of-mind for everyone because nerds like us are attached to it.