77Mbps throughput steady, up to 90Mbps bursts, using the built-in controller on ECS K7S5A going to another machine using the same.
50 to 70Mbps using a Netgear FA311 controller before, but on a different board. Something like 25Mbps using a NIC with a SiS900 chipset on it (noname card, but that chipset is the same used by the SiS735 motherboard chipset). Implementation makes a big difference.
Performance all depends on the exact platforms you're working with, on both ends of the connection. It's hard to judge whether the onboard controller is really performing as well as an external because the external has to pass over the PCI bus, which may make a difference (of course a controller that's just mounted on the motherboard and not actually part of the chipset would too). And a better chipset could perform better externally than a lesser onboard chipset (like Intel versus Realtek).