the 400w is fine. you should look into handbrake or automkv if you're only going to transcode. their interface gives you a ton of control over the output quality, you can easily queue up a bunch of jobs to be done overnight. the encode may even be faster on automkv, so consider that if you aren't going to be editing the actual video.
the quad does not have lower idle power than the dual. if you're looking at anand's review, they were testing AC power into the entire system on an unknown power supply, so that chart is basically inconclusive. the efficiency of a power supply is parabolic with increasing DC load, so in terms of net efficiency you may be better off with the quad in the long run power-wise as well. under load, these 10% differences will go away as the quad will definitely be consuming more.