I think they're different things.
A good coin for trading is one that has a generally stable average price, but a lot of volatility around that average.
A good coin for a long-term hold would involve a lot of research into the team, their plans, what they want to achieve, chances of them achieving it, competitors, etc. I'd go with ETH and/or XRP for the hold, but % returns won't be as much as if you can identify a really solid smaller coin with a tiny marketcap - which is obviously difficult, because as soon as people start investing in them, they stop being a small coin.