The biggest difference is that the H97 doesn't support overclocking. For everything else, the Asus H97 pro gamer is better: build quality, features, Intel network card vs the crappy Killer on the Asrock. My motherboard (gigabyte z97x gaming 3) has the killer network card and it works, but can be a real pain if you run linux or other operating systems.
The Killer no question for the 4690K. The Gigabyte Z97 Gaming 5 or even better the Gigabyte Z97 Sniper are great choices for your CPU. Excellent build quality and they both have Dual BIOS and both are cheaper than their MSI/Asus counterparts.
Check out the motherboard tier list and use PCPartpicker for pricing