Use a table variable if for a very small quantity of data (thousands of bytes)
Use a temporary table for a lot of data
Another way to think about it: if you think you might benefit from an index, automated statistics, or any SQL optimizer goodness, then your data set is probably too large for a table variable.
In my example, I just wanted to put about 20 rows into a format and modify them as a group, before using them to UPDATE / INSERT a permanent table. So a table variable is perfect.
But I am also running SQL to back-fill thousands of rows at a time, and I can definitely say that the temporary tables perform much better than table variables.
This is not unlike how CTE's are a concern for a similar size reason - if the data in the CTE is very small, I find a CTE performs as good as or better than what the optimizer comes up with, but if it is quite large then it hurts you bad.
My understanding is mostly based on http://www.developerfusion.com/article/84397/table-variables-v-temporary-tables-in-sql-server/, which has a lot more detail.