Well, heres my view Frank,
IMO check lists are purely there to make sure that the aircraft and its systems are configured in the correct order and most importantly, remembered. So things like: GEAR....DOWN, ANTI ICE....AS REQUIRED, TRANSPONDER....SET. Typically broken up into different phases of flight, before takeoff, approach, landing etc
With standard operating procedures, these are generally made from memory and will include things like inspections or procedures. Things like the preflight inspection and the order it is conducted, not setting the flaps until you are at the hold in snowy/icy conditions or cockpit preparation.
This isn't a definitive answer and I'm sure someone else can give you a better one.