Telepathy, definitely. It does leave you more vulnerable, because the precog means you can foresee almost any potential death by accident or death by violence or even injury and avoid it (something that can set up a perfect plan more than 30 days in advance could still get you, I suppose, but the likelihood of that is astronomical), but the telepathy has more power to do both good and evil.
Precognition could, theoretically, be very powerful, but the 30 day limit prevents you from seeing the long-term consequences of your actions very well - while there are some potential tricks, there’s impracticality to that too - the whole ‘take notes and then view your future self taking the notes that he viewed his future self taking from his future self and so on’ has the problem of having a maximum amount of information that can actually be transmitted back, given the limitations on how long you’re going to spend transcribing notes - and to do anything you have to actually be able to affect it, which means that, without knowing long-term consequences, you have to maneuver yourself into a position to even be able to affect things that you care about.
This version of telepathy, on the other hand, means being able to fix things, directly. If a problem is caused by people, or even could be helped by people, then it can be fixed by getting within range of the right people and making them fix it.
Let’s assume you’re the ‘good’ type and want to make the world better, right? Let’s say you want to accomplish a few things, like for starters, get humanity to respond appropriately to global warming. As a precog, you’d have to start by somehow maneuvering into a position of power/authority. So it would take a long while to obtain enough money (since money is probably the easiest way to obtain power/authority) if you didn’t want some serious suspicion dropping your way. Is there even a way to precog yourself into at least a hundred billion or more? I feel it would take that much to even start to chip away at the problem.
The telepath could start affecting the people in positions to do something about it directly. You wouldn’t want to instantly flip a bunch of people’s minds cause that would freak everyone out, but you could adjust them slowly, so that over the course of a year or two, they start to come around. It seems to me that the precog would barely be getting started tackling the problem by the time the telepath has people taking concrete action to stop it.
Also, since you can read minds, telepathy allows you to correlate information that people otherwise might not put together. It depends on how much you really ‘gain’ from reading a mind, but if you actually gain considerable amounts of knowledge from doing so, by reading the minds of many experts in any field, without even controlling anyone, you may well make connections that they would not, simply because all that knowledge had never before been gathered in the same mind.
It seems to me you could simply alter them slightly with the amount of fine control you have according to the OP. If you felt so inclined, as soon as you sense this you could make a tiny, simple change: alter the person so they would never act on that thought - so that they might think it, but that thought never quite gets to the point of being something they act on. This seems like a very minor alteration that is quite literally the minimum possible force to prevent something like that.