Here's some basic info with pictures.
Rods length:
AAL - 144mm
ABF - 159mm (Good for high revving, less stress on the rods)
Block Length:
AAL - 220mm (Has forged crank, no 60-2 tooth wheel)
ABF - 236mm (Has forged crank, has 60-2 tooth wheel)
Head:
There's some believe that the ABF flows better than AAL WHICH is not true. Both head and it's port sizes are the same. The VW part number for the both heads are the same.
However there is a slight differences in the valves. For example the valve guide in the ABF is shorter (35mm) than the AAL (38mm).
Fuelling:
AAL - K-Jet (Mechanical)
ABF - Electronic injectors (Computer Control. Can be remapped)
Ignition:
AAL - Computer Control (Can be remapped)
ABF - Computer Control (Can be remapped)
Inlet Manifold:
AAL - 50mm. The design not so great. Got "dents" in manifold.
ABF - 50mm. The design is great. Got no "dents" so air flow is smooth.
Cams:
The cams specs that I've came across are basically the same spec as the AAL. There are small differences depending area(country) the engine was realeased. But nothing higher duration, that I came across, as the 1.8L 16V.
So what makes the ABF motor better than our local AAL?
It's the Manifold design and it's running on full EFI. VW has actually detuned the ABF to 150BHP. Once properly tuned the ABF motor can make 165-168BHP. The reason why VW has detuned it, is that the VR6, during those times, were making 174BHP. Not a good marketing ploy for the 2.8L VR6, when a 2L 4Cly making close to 170BHP.
Here's some pictures:
K-Jet motor (AAL)

ABF Motor

ABF Motor again

ABF Motor with top inlet manifold

ABF Motor with top inlet manifold again

AAL and ABF lower inlet manifold (Top is K-Jet and bottom is ABF)

ABF lower inlet manifold
Notice there is no "dents".

K-Jet(AAL) lower inlet manifold
Notice the big "dent". Not good for air flow.

AAL and ABF upper inlet manifold (Left is the K-Jet and right is ABF)

AAL and ABF upper inlet manifold from the bottom(Left is the K-Jet and right is ABF)
