Are there any guides out there that list what exactly needs to be backed up in order to restore Categories and WinterBoard settings after a firmware update?

I find myself delaying upgrading to new firmware revisions simply because it takes so long to recreate all of my extensive Categories and WinterBoard settings. AptBackup does a good job of restoring the actual apps without having to rechoose all of them... but the data is gone, and that takes hours to recreate.

I am fully comfortable with ssh'ing into the phone and rsyncing the data back and forth. What I don't know is exactly what I should be backing up and restoring? What directories and what files?