system
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Windows Vista/7 Defrag is adequate though limited on features, I agree with you on this.
However Windows 7 Firewall isn’t limited as what you’ve said. It’s a pure Firewall which done what it’s design to perfectly in it’s normal configuration. If you configure the firewall with an iron clad rule then you’ll have the best firewall with lightest impact on your system. Not to mention the less chance of possible conflict with your antivirus software than any other third party firewall.
Of course Windows Firewall won’t do you any good if you’re hoping for some bell & whistles like any other third party software with HIPS component in it…