On the other hand if you are on IB Lite then you'll get filled at a better price than the best offer
My understanding was the improvement with PFOF is some trivial amount if any. Why would they give a better price when they could just pocket the difference? Of course as you mentioned you'd still have to compare that to improvement from midpoint/hidden orders and dark pools.
I think it's important to consider the second order effects of PFOF. The overall effect of shifting uninformed flow off the exchanges and leaving increasingly toxic flow is to widen posted spreads and lower size, which then allows PFOF firms to provide worse fills as well.
So even if on an individual basis it makes sense for a retail trader to use PFOF, they might still be better off if PFOF was banned. Anecdotally, there are certain smaller stocks that trade almost entirely off exchange. They have huge spreads and I've found it pretty much impossible to get a fill without crossing the spread, compared to other stocks of similar volume but with a larger fraction of trades occurring on the exchanges.
It seems like allowing sub-penny quotes for liquid stocks would kill any advantage PFOF might have there, although that would need to be coupled with reforms to maker/taker rebates or NMS protections.
So as far as I'm concerned, U.S equity markets for retail traders are essentially CFDs run by select HFTs.