You can get 50% more naval capacity from tech, but a wide empire will have no trouble picking up at least the first 20% as well, since those bonuses are additive, that means tall is only getting a 25% advantage over wide. So unless you think the difference between wide and tall is a matter of 25% more systems under your command, then tall will have substantially less naval capacity. From a science perspective, the spaceport techs are heavily regulated, so until a certain number of years have passed they get a heavily suppressed chance of spawning (90% reduced), and once one of your neighbours have them, you get a massive boost to getting them (10x base chance).
If nothing changes in the fleet combat side of things, you will still have that getting higher tech tiers only allow you to turn minerals into fleet power with less starport build-time, which is definately a good point if you have an excess of minerals but lack enough starports to build with. For every other scenario, it's hurtful to field high tech fleets. At least until you get to the repeatable techs. Even then, you are only gaining something from your science investment, but you are still left better off building the cheap low tech ships in abundance for your fleet
Finally, an empire going tall, is essentially prioritizing express-maturing existing colonies over founding new ones, possibly with a much higher focus on getting science buildings online over more mineral and energy. This can give a higher initial effective science. That advantage doesn't last, the wide empire can just as well mature it's colonies and while they will pay a higher total science penalty, that is an additive bonus. So having 5 planets and 70 pop will cause your techs to double in base science price, Next time it doubles again, you can have 13 planets with a total of 190 pop working. 2½ times the number of planets will produce 2½ times the science, 2½ the minerals and 2½ times the energy, which leaves science 25% ahead, while getting everything else massively in the lead. This is of course assuming a balanced planetary focus. A tall empire is pretty much forced to have that. A wide empire can have all the big planets going pure science with just enough food to go around, a science governor and a research assist, while leaving the smaller systems to produce the energy and minerals needed. On top of that, they can simply devote more systems to producing science, since mineral and energy production scales linearly with no deductions for size.
True, but the naval cap will always just be a penalty on maintenance costs, which is based on your initial fleet maintenance, having cheaper fleets will allow you to field more firepower by going over the cap, and getting the same maintenance.