I am sensitive to EMF. Holding a mobile phone in my hand while communicating is painful.

So, i would put a wired headset in the phone, and place the phone on the seat next to me.

EMF power drops off with the cube of the distance.
So, just keeping the item further from you lessens its effect.
Do not carry the cellphone in a pocket, unless you have a radiation shield bag.

The problem with comparing damages done by different signals is difficult, as some studies have shown that many frequencies are healing. And just a little bit over in the spectrum, those frequencies are harmful.

So, the frequency is important to compare, and it really depends on your body. How well does that frequency invade your body?

After that, it is signal strength. So, as you noted, cellphones which transmit miles, are far more dangerous than the wifi that transmits feet.

The other really big, often hidden fact, is burst strength.
The transmitters on "smart" meters sends its information in bursts.
But the levels are stated in terms of average strength.
The bursts are strong enough to cause muscle twitching.

It is like comparing a half dozen crashes at 5 mph (which the bumper can absorb) and one at 30 mph. One does almost nothing, the other destroys cars.