Re Core i5 4570S being more power efficient over regular i5 4570 I don't think it is, I'll explain.
So you have the situation where the CPU is fully loaded, say using WinRar or encoding a video. So the core speed will be increased to maximum of either of the CPU's.
Now the S version CPU will use less power to operate at this point, however because the S has less computational power the S will take longer to complete the task over regular i5. So the regular i5 will return to idle faster as it will complete the task faster than S version.
So the power saving you gain from the S is lost, as the S has to hold it's full core speed longer than the regular i5 to execute the same instructions.
When you look at the above, the only benefit of S is reduced peak thermal output.
So you have the situation where the CPU is fully loaded, say using WinRar or encoding a video. So the core speed will be increased to maximum of either of the CPU's.
Now the S version CPU will use less power to operate at this point, however because the S has less computational power the S will take longer to complete the task over regular i5. So the regular i5 will return to idle faster as it will complete the task faster than S version.
So the power saving you gain from the S is lost, as the S has to hold it's full core speed longer than the regular i5 to execute the same instructions.
When you look at the above, the only benefit of S is reduced peak thermal output.