It depends what you want and how you do maintance.
If you do small water changes and etc.. and change you inserts often in other words low maintance stick with normal filter inserts, but keep in mind everytime you change an insert you reduce the natural filtration that the bacteria that colonize the inserts perform.
If you have time and always keep an eye on your water parameters and don't like adding chemicals to your tanks switch to sponges!
The reason behind sponges over inserts is sponges give more area (then inserts) for benificial bacteria to grow and naturally keep your water clean and you don't have to either worry about carbon or remove it from a sponge like you do most inserts.
Aquaclear filters work a different way than the penguins
not really, other then the biowheel the basic idea (of most filters) is the same and you can actually get two good sized sponges in a 330 and have lots of area for benificial bacteria to grow.
and i was wondering how do that filter??
it filters the same way a insert does only an insert uses floss, what a 1/4" of an inch thick? where a sponge does the same thing but in say a 330 you can use a 2 3/4" inch sponge (if you remove the media baskets) and still clear the wheel and allow the wheel to work.
is it better then the regular filter then the carbon??
better would depend. - ALOT of people don't like to use carbon because some people think it causes things like hole in the head. I personally don't like carbon because you don't know when it's full <--- yes carbon absorbs alot of stuff but once it's used up it will still try to absorb waste and etc.. then eventually throw it back out into the tank if not caught at the right time.
But carbon is good for removing medication or other treatments once they're done <-- but if you try to medicate fish with carbon in the filter it does no good ,because the carbon absorbs it.
Those are some reasons I say it depends on what you do or want to do with your fish, you just need to decide what works best for you, I myself have inserts in some filters and sponges in others and sometimes I change them depending on the situation.
i was reading this post and stillearnin said that he puts the aquaclear sponges in his filters
Aquaclear filters work a different way
IF I'm thinking of the right post, I was mentioning JUST the aquaclear brand sponges (probally the 5000's) and how they are fairly cheap and can be cut to fit many brands of filters

I know they can be cut to fit in whispers,dynaflo's,biowheels,emperor's,acuaclears and skilters,probally others as well.