Always use MuseScore’s built-in export function. It is free, accurate, and gives you control over MIDI mapping. Keep your original MSCZ file as the master, but generate a MIDI copy whenever you need to step outside the MuseScore ecosystem.
100% accurate, free, retains all dynamics and tempo changes. Cons: Requires installing software (~500 MB).
merges all data into a single track, which is harder to edit in DAWs. Quantization