Caddis pupa have antennae that are as long or longer than their body. The legs of the caddis will be dangling free and not fused to their body. Caddis may also be found in cases.
Go to caddis adult.

Midges or true flies have short antennae on their head. Midges will have only 1 set of wing pads. The tip of the abdomen may have gills or breathing tubes.
Go to midge adult.

The legs and antennae of a moth pupae will be fused to the body. The entire pupa may be found inside a silken cocoon. Two pairs of developing wings (wingpads) should be presant. A moth pupae will have no gills present.