I'm talking about water noise, not pump noise. It is the simple standpipe plumbing from the first sump into the second sump, and the water/air coming out of it, that cause the noise; it would probably be better with smaller pipe, but the bulkhead is 1" and the 1" standpipe is glued together, I can't take it apart to reduce it, only put a reducer at the output, which I did down to 3/4". Insulating the stand might make a difference if I have to use a bigger pump.
These are the kind of pumps sold with or for pico setups, but are look like the ones sold as little fountain pumps so I just called it a fountain pump - I didn't actually take it out of a fountain (the only time I ever got a fountain was to use for the cat's drinking water). I have been using this one for several years off and on in QTs and small, temporary tanks. It has the same size nozzle as a Maxijet 1200, and has a flow adjuster valve on it. I used it in the 12g Aquapod at times when the Maxijet was too strong for what I was doing. I was just guessing that the max flow setting is 100gph because of its relative size (since I can't remember the specs or brand) - it may be closer to 200. I tried using a Maxijet for the return, but got the water/plumbing noise, and this was the next option for what I already had in the tank junk collection.
Based on what I have read various places, the majority of people have the opinion that flow for a skimmer section should be low, that lower flow means less water simply getting returned before it has a chance to be skimmed. I haven't seen anything about being really low, basically people recommend between 200 and 300 gph.