7 Day Pass Vs 14 Day Pass

Hello,
We are traveling to Japan for 14 days and I am wondering if we should get the 7 or 14 day JR Pass. We plan to stay in one city (Osaka or Kyoto) and do day trips to and from Osaka and Kyoto and stay in Tokyo the rest of the time. If you have recommendations between the two cities, please advise. Here is our tentative itinerary. We are flexible with the day trips from Day 2 - 6.
Day 1 - Arrive in Narita Airport and stay in Tokyo
Day 2 -3 Travel to Kyoto or Osaka and stay locally in Kyoto or Osaka. Can we use the JR Pass for any local lines within these two cities?
Day 4- Day trip to Nara
Day 5 -6 Day trips to Osaka or Kyoto
Day 7 - Travel to Tokyo
Day 8 -14. Stay in Tokyo but potential day trip to Mt. Fuji. I believe we can use the JR Pass for the Yamanote Line. Is this correct?
Day 14 - travel back to Narita Airport

Lastly, is there a website that lists all of the trains at the respective train stations?

Thank you for your time and response.