whats everyones opinions? if you could only choose one? i find it difficult to fit in both so was wondering. What one do you thinks better for MMA and what one do you believe is better for cardio in general?
If I could only do one I'd do slow jogging. It takes very little toll on the body. I get plenty of anaerobic work during actual training. 
"What one do you thinks better for MMA and what one do you believe is better for cardio in general?"
Running. It's much better at building aerobic power and aerobic capacity, and does so while taking a lower toll on your recovery ability. But bear in mind it's not just 'slow jogging' as you still need to be putting some effort into it in order to get maximum results from it.
Jogging.
Your body decides. Heard T.J. Dillashaw on Rogan's last podcast saying he doesn't have time/energy to do roadwork because he trains so long/hard doing high intensity stuff. Makes a degree of sense. I think you should listen to your body- erego if you end up with small aches and pains from too much roadwork (shinsplints, foot pain, knee pain, etc) then get your cardio elsewhere (swimming, biking, or more HIIT, etc). Some people will claim opposite and that's fine- everyone's body responds differently.
ChiroFox -Your body decides. Heard T.J. Dillashaw on Rogan's last podcast saying he doesn't have time/energy to do roadwork because he trains so long/hard doing high intensity stuff. Makes a degree of sense. I think you should listen to your body- erego if you end up with small aches and pains from too much roadwork (shinsplints, foot pain, knee pain, etc) then get your cardio elsewhere (swimming, biking, or more HIIT, etc). Some people will claim opposite and that's fine- everyone's body responds differently.
Yeah thats why i was asking because tj said he did high intensity whilst jeremy stephens said he just did loads of roadwork
TJ said he trains skill work 2 - 3 times a day so doing roadwork on top would make him overtrain. To train that much means it is predominantly aerobic, and it also means he spends 2 or 3 hours (or more) per day predominantly using aerobic energy systems.
If you want either Dillashaw or Stephens cardio, then you need to do an hour or more of aerobic work per day, and anaerobic work on top of that just enough to maintain or develop it, although i think that weight training and the anaerobic component of some skill work/sparring together are better than sprints for the same purpose.
Jogging is good for cardio in "general". I think it is perfect for active rest and recovery. Other than that I don't think it will do much for MMA or any other combat sport.
Most of your cardio needs for MMA will come from MMA drills including plenty of "rounds" of sparring.