I think overall Grass Knot is the better choice on most pokemon, tho it really does come down to specific pokemon. For example, Celebi would use Grass Knot in order to counter Gyarados and Tyranitar hard, and it has no issues with Vaporeon due to Leech Seed/Recover, so being light doesn't save her.
I honestly can't think of an OU pokemon that would rather run Energy Ball over Grass Knot.
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