Best MPG : 5-speed vs. auto?

Assuming an identical car, let's say a 4-cyl Honda or a Subaru or
Toyota, which would
get better MPG -- one with automatic tranny or 5-speed?

I understand that 5 speeds vs. 4 gives a better selection of rpms,
meaning at the same speed you can cruise with lower rpms, assuming the
same rear axle ratio.

Also I understand that 5-speeds don't have a torque converter that
autos have which robbs some power.

But in my experience, in city driving, it's hard to shift well for good
MPG. Maybe I am shifting at wrong rpms, I am not sure.