Unfortunately they don't say how much compressed. 102%, 105%? That would be the volume of the uncompressed powder as a portion of the empty space available under the bullet.
I don't know whose case you are using? The ones I've measured range from about 55.5 (IMI) to 59.0 (three year old Winchester) grains of water capacity, as measured by filling a 2.005" long case level with the mouth with water, but no meniscus, and weighing it before and after filling it to find the difference.
But, to find some sort of useful starting point, I can run some QuickLOAD numbers with a typical case. Remington, Lapua, and Federal are usually in the neighborhood of 57 grains of water capacity. so I'll use that. The bullet will be a 130 grain Hornady Spire Point #3020, seated to 2.690" COL (Hornady manual COL for that bullet). I can then look for the smallest load that both fills the case at least 60% and reaches at least 25,000 psi so that both objectives are met. If the powder is fast enough, 60% will exceed 25,000 psi, and if it is slow enough it will take more than 60% to reach 25,000 psi. The recoil is for a 7.5 lb rifle (scope included) with 20" barrel for velocity. When I do this exercise I get:
IMR 4227, 26.5 gr., 60.0% fill, 26,190 psi, 2,156 fps, 6.5 ft-lbs recoil
IMR 4198, 28.8 gr., 66.6% fill, 25,023 psi, 2,182 fps, 7.0 ft-lbs recoil
IMR 3031, 35.7 gr., 79.2% fill, 24,974 psi, 2,288 fps, 8.6 ft-lbs recoil
What you can see is that to meet both limiting parameters, you can get the fastest powder to give you the lightest load. Mind that the velocities assume tight minimum chamber and a standardized 4 groove rifling with 0.0736 in² bore cross sectional area.
If I next level the playing field by producing the same velocity as the minimum 3031 load with all, I get:
IMR 4227, 28.4 gr., 64.3% fill, 30,237 psi, 2,288 fps, 7.4 ft-lbs recoil
IMR 4198, 30.4 gr., 70.3% fill, 28,094 psi, 2,288 fps, 7.7 ft-lbs recoil
IMR 3031, 35.7 gr., 79.2% fill, 24,974 psi, 2,288 fps, 8.6 ft-lbs recoil
So you can see the faster powder is most economical in that velocity range, and produces 14% less recoil than the 3031. That's because less powder mass is being propelled forward and lower muzzle pressure is contributing to rocket effect. Now, as to which is most accurate? That you'd have to try, but the better case fill with the 3031 might get the nod there. You'd just have to try. With all that empty space, magnum primers will probably give you better velocity consistency.
37.5 grains of 3031 with the same case and bullet and COL assumptions is 83.2% fill, 28,237 psi, 2,403 fps, and 9.4 ft-lbs of recoil.