This is the method I use in your scenario, OP. You can use Folder2iso to get the files in that you need. If the OS has official VMware tools, you can also mount the VMware Tools ISO straight from workstation into the VM and this will give you the clipboard service so you can copy and paste files between the host and VM, if this scenario is permitted within your isolation needs.

Otherwise, go the ISO route. You just can’t bring stuff out of the VM back to the host is all.

The two aren’t even in the same league. I’m a big open source advocate don’t get me wrong, but VirtualBox is horrible to use and its not what OP asked.