I'm just asking you because i'm not so good in pc components, i5 4690 isn't better than the i7 they recommend ? Or they are quite similar ?
It's hard to tell in a simple way, because it depends in some detail on the workload and the other hardware. For loads that are heavily threaded (more than 3 CPU-bound threads is a good rule), hyperthreading (Core i7) has some advantage. For code that takes advantage of the Haswell AVX2 instructions, 4xxx CPUs have a big advantage over any earlier generation. For hardware that uses high-end SLI, the PCI-e 3.0 on Ivy Bridge and later has it all over Sandy Bridge (2xxx).
But unless there are certain outstanding characteristics of the application or the hardware context, such as the ones I mentioned, the differences all the way from Core i5 2xxx to Core i7 4xxx are only fractional and in no way decisive.