Thanks again for sharing this information here. I have used the X Pro 2 a bit in low light situations and, not aware of or following this guideline would always opt for the lowest higher iso I thought I'd need, calculating shutter and aperture from there. After reading your post, I went to find a recent file and quickly processed this one (from RAF); iso 800 1/60th at f5.6
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Your exposure strategy of using the lowest practical ISO is sound. You can never go wrong by minimizing sensor underexposure when the shutter is open.
The difference is your camera has two separate ISO ranges with different properties (200-640 and 800 and above). This means now there are two different minimum ISO settings to consider – 200 in bright light and 800 in low light.
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Am I to understand then, and without benefit here of a comparable file taken at say 1600, that that one would be noticeably noisier?
For a raw file, if you used shutter times and apertures based on the meter, the exposure at ISO 1600 would be half of the exposure at ISO 800. The camera noise is essentially identical. But at high ISO the signal level is lower and the photon noise is greater. So the S/N would be lower at ISO 1600 only because the signal level is lower.
If you used the same shutter time and aperture at ISO 800 that you used at ISO 1600 the initial ISO 800 image raw rendering would be darker. But increasing the image brightness rendering would produce an identical result to the ISO 1600 image. Increasing ISO from ISO 800 and above does not significantly increase the noise level when the exposure remains constant!
And conversely, would the image quality have suffered if I'd made my exposure at iso 400 using a tripod to keep steady at 1/30th or slower shutter speed? ...
I don't know. The input-referred read noise level is much higher at ISO 400 compared to ISO 800. However doubling the shutter time doubles the signal level and lowers photon noise. The read noise levels are about 2 1/2 times higher at the sensor for ISO 400 compared to ISO 800.
The advantage of dual conversion gain is realized when underexposure is unavoidable.
Once you use a tripod for a static scene underexposure
is avoidable. So, the best S/N will be always be at ISO 200. The more light you record the better the perceived image quality. At ISO 200 the only limit to signal level is the sensor's full-well capacity. The conversion gain applied at ISO 200 increases full-well capacity (compared to the conversion gain at ISO 800 and above). This means the S/N will be maximized because exposure is maximized.