The pension is perhaps the most complicated. As PP mentioned, you need to do the math. You have to figure out what the present value of the promised benefit is and what the assumed interest rate has to be to pay you that benefit. If the pension plan is assuming an 8% rate of return, I wouldn't touch it right now. But what typically happens with cash balance plans (which is what it sounds like you have) is that the money earns a low interest rate each year. When you draw the pension, you can take a lump sum then or you can take monthly payments. So if you think you can earn a higher rate of return than the plan assumes, you would be better off to roll the lump sum into an IRA account.
For the 401(k) piece, most 401(k) plans do not offer more or better investment options than you will find in a mutual fund marketplace such as Fidelity, Schwab or Vanguard. But what you may have is institutional class shares that have a lower expense ratio than you could buy on the outside. For example if you hold a low expense share class of the Vanguard 500 in your 401(k), if you roll it over and want to buy another S&P 500 fund, you may pay more in fund expenses. Especially where index funds are involved expense ratios are a huge thing to look at. But for most of us, there really is no advantage to leaving it in the plan.
I know Fidelity has a special service team devoted to helping people set up IRAs and roll over old employer money. I believe that Schwab and Vangaurd may as well. I know TR Price does but then you would be restricted to TRP funds and I wouldn't want to build a diversified portfolio using only one fund family.